Workout of the Day
5 rounds with one minute at each station
row, bike or ski for calories
power snatches
alternating pistols
rest

For today’s workout you’ll have your choice of rower, bike or ski erg, a light barbell for barbell snatches and we’ll be working on pistol squats or some variation. We’ll be on an EMOM clock spending one minute at each station for five rounds with one minute of rest at the end of each round. The goal will be to total up as many calories, power snatches and pistols over the twenty minute workout. Choose a pace on your machine of choice that feels manageable for the full minute so that you can hop off and get to work on the snatches without too much rest. The weight you choose for your barbell should be pretty light today. Make sure you can maintain sets of snatches throughout the whole workout. Pistol squats are a big challenge so spend some time before the workout starts going over all the different ways this movement can be scaled to find a good fit for where you are at. There are tons of options to scale this movement! Your score today will be the total reps you complete at the end of twenty minutes.

standard: 75/55 lb, one legged squats to a box
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the snatches. If you don’t have a bike or rower at home you can switch this minute of work out for either burpees, box jumps or double unders. Don’t worry if you can’t quite do pistol squats yet, they can be scaled in many different ways! If you don’t have a favorite option for pistols you can try one legged squats sitting down to a chair or box, bodyweight step ups, bulgarian split squats or even just air squats work! Your score today will be the total reps you complete at the end of twenty minutes. See you on the leaderboard!