Skill
EMOM for 10 minutes
1 power snatch + 2 overhead squats

Spend ten minutes working on one power snatch plus two overhead squats. After catching the power snatch overhead spend a second to steady yourself before heading down into your two overhead squats. With the weight locked out overhead the first thing to think about is sending your hips back to sit down into your squat while keeping your chest upright. The overhead squat is difficult so if it’s not a smart movement for you to work on feel free to switch things up and complete two power snatches every minute instead.

Workout of the Day
AMRAP in 10 minutes
3-6-9-12 …
power snatch
lateral burpees

Lighten up your barbell after the skill work for this workout. The power snatch reps will add up fast so plan to choose a weight that you are very comfortable with and that you can maintain sets of throughout the entire workout. We’ll be jumping laterally over the bar for the burpees so to make these a bit easier skip the jump and scale to burpees in place or even just switch to a step over instead of a jump.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. Snatches can be alternating if you have a dumbbell or kettlebell. It is your choice if you want to do burpees in place or add a jump over your dumbbell or kettlebell after each rep. Your score today will be whatever round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!