Skill
12x45s
1 hang power snatch + 1 power snatch

You’ll have twelve attempts at a power snatch from the hang plus a power snatch from the floor. It is up to you if you want to link your reps together or treat them as singles. If you are choosing to drop the bar between the reps make sure you are able to complete both reps in under 20-30 seconds so that you have time to recover and/or add weight before the next set of reps begin.

Workout of the Day
AMRAP in 12 minutes
alternating devil press*

*8 box jumps EMOM

Today’s workout is fairly simple. You’ll have twelve minutes to work through as many devil press as possible today with each minute starting at your box for eight box jumps. Focus on a consistent pace for both movements with quick transitions between your box and dumbbell. Your score at the end of the twelve minutes will be the total number of devil press you completed.

standard: 35/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a box you can jump to feel free to switch the reps out for either step ups or broad jumps. You could also try jumping over something like a small bench or box in place of box jumps. Your score at the end of the twelve minutes will be the total number of devil press you completed. See you on the leaderboard!