Skill
EMOM for 10 minutes
2 power snatches

We’ll start with some heavy snatches for our skill work today before lightening up the bar for the workout. It is up to you if you want to complete these snatches as singles or two touch and go reps. If you choose to drop the bar between reps make sure you can get both snatches done within 20-30 seconds to make sure you have time to recover and/or add weight before the next minute.

Workout of the Day
for time
10-1
power snatches
lateral burpees

You’ll want your barbell to be nice and light for this workout. If you start with a weigh that is too heavy there is a good chance you’ll know it early on:) Plan to start the workout with ten or close to ten unbroken reps. You’ll be completing a total of 55 power snatches combined with the same number of burpees so choose your weight wisely! Spend some time going over touch and go snatch technique so that you can be sure to be moving your bar as efficiently as possible. This will pay off as you start to fatigue later in the workout. Jumping over your bar definitely adds some spice to the burpee so a good option for scaling here would be to perform your burpees in place without a big jump. If the total volume looks daunting consider starting your workout with the round of 8 or 9 to cut off some reps of each movement!

standard: 75/55 lb, vanilla burpees
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb, bar facing burpees

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell! If you have a dumbbell or kettlebell you can alternate arms for each rep. With lateral burpees programmed it is up to you how you approach these today. If you want to spice things up you can add a lateral hop over your dumbbell or kettlebell to complete each burpee rep. If burpees are challenging enough on their own feel free to complete regular burpees in place instead! If the total volume looks daunting consider starting your workout with the round of 8 or 9 to cut off some reps of each movement. Today’s workout is for time, see you on the leaderboard!