Skill
EMOM for 10 minutes
1 squat snatch with pause below the knees

We’re squat snatching today with a pause as you pull from the floor and before you pass your knees. This is a great drill to focus on a controlled pull from the floor and it will also force you to really keep the bar in close as you aggressively open your hips to send the bar over your head. The overhead squat position can be very tricky so don’t worry if you’re not ready to be in the bottom of the squat position with weight over your head! This drill can absolutely be done with a power snatch instead of a squat snatch!

Workout of the Day
AMRAP in 10 minutes
3-6-9-12-15 …
push-up
deadlift

Load your bar up to a manageable deadlift weight for today’s workout. The rep count will build rather quickly so you’ll want to be sure you can maintain sets of deadlifts throughout the workout. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! If you’re feeling ready feel free to give strict handstand push-ups a try instead of regular push-ups.

standard: 135/95 lb, knee push-ups
rx: 185/135 lb, push-ups
sport: 225/155 lb, strict HSPU
overachiever: 275/1185 lb, strict HSPU

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you’ll be doing a sumo style deadlift with your feet slightly wider than a squat stance and tapping one end of the dumbbell or kettlebell on the ground between your feet. Focus on a flat back through every rep. Push-ups can be scaled working from your toes or knees or with your hands on a box or bench. Your score the last round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!