Skill
EMOM for 10 minutes
1 squat snatch + hang squat snatch

You’ll have ten minutes to work up in weight for a squat snatch from the floor followed by a squat snatch from the hang. The goal will be to hold onto the bar after the first lift as you bring it back to the hang for the second lift. If you don’t feel comfortable doing this feel free to drop it between but make sure to start the hang snatch with a snatch grip deadlift and a quick pause at the hang. If you aren’t able to safely overhead squat you can do power snatch plus a hang power snatch today.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5-6…
power snatch
overhead squat

Lighten your bar up after today’s skill work to find a weight that works for a high rep snatch and overhead squat workout. You’ll want to find a weight that you can complete unbroken set of both movements of. If one of the two movements are more difficult for you make sure to base your weight choice off of whatever is harder. In a workout like this you’ll want to be smart about when you take breaks. Make sure you are ready for a set of overhead squats when you complete your final power snatch for each round. If you aren’t able to overhead squat safely you can switch these out for front squats! Your score for this workout will be whatever round you complete both movements of plus any extra reps in the next round.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/185 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a dumbbell, kettlebell or barbell. If you are working with a dumbbell or kettlebell you may want to switch the overhead squats out for goblet squats. Overhead squats are already difficult on their own but doing them with just one arm can be even harder. The snatches can be alternating and you can follow the same rep scheme as written just do your best to keep the work as even as possible between each arm. Your score for this workout will be whatever round you complete both movements of plus any extra reps in the next round. See you on the leaderboard!