Skill
EMOM for 10 minutes
1 power clean w/ pause below the knees + 1 front squat
We’ll start the day with a simple barbell complex, but don’t let the simplicity fool you. Pull the bar slowly from the floor with your hips and shoulders rising together. Pause for a moment at the knees and then aggressively create vertical drive to catch the bar at your shoulders. Reset your hands and feet and descend into one front squat.
Workout of the Day
“The Chief”
5 rounds of 3m on 1m off
3 power clean
6 push up
9 air squat
Today’s workout is a well known workout and one of our favorites at CFD. Choose a weight for your barbell that you can cycle for either three touch and go reps or three quick singles. Both push-ups and air squats can be easy to move through quickly and lose the quality of each movement so make sure to focus on strict push ups and full depth, full range of motion air squats in every round. Your score today will be total rounds plus extra reps today.
standard: 95/65 lb
rx: 135/95 lb
sport: 135/95 lb