Skill
12x45s
power snatch + squat snatch

You’ll have twelve attempts at a power snatch plus a squat snatch. 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. If squat snatching is not in the cards for you, plan to complete two power snatches instead. Even if you aren’t squat snatching today you can still practice the pull under the bar with a power snatch!

Workout of the Day
for time
21-15-9
deadlift*
*45 medicine ball sit-ups between each round

You’ll need a barbell, a medicine ball and an ab mat for today’s workout. The deadlift total is not too large today but you’ll still want to make sure you choose an appropriate weight for yourself. You should be able to complete sets of deadlifts throughout the whole workout. Plan to open with between 7-10 reps in the first set of 21 and then break it up from there. If you are down to singles at any point you have gone too heavy. Between each set of deadlifts you’ll complete 45 sit-up reps holding a medicine ball in your hands. Tap the medicine ball to the ground behind your head at the bottom of each rep and bring the ball to your feet to sit up tall at the top. To scale this workout you can keep your deadlift weight light and use a light ball or even consider leaving the ball out of the sit ups altogether. Today’s workout is for time.

standard: 185/125 lb, 12/10 lb
rx: 225/155 lb, 20/14 lb
sport: 265/185 lb, 20/14 lb
overachiever: 315/205 lb, 30/20 lb