Skill
20x30s
1 power snatch

We’ll be on a thirty second clock again today completing one power snatch for twenty sets. We did this last week for twelve rounds so with eight additional snatches added on you may want to make some changes to how you climb up in weight. Thirty seconds will fly by so you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all the reps. Ideally a failed power snatch ends up being a squat snatch so focus on pulling yourself further under the bar as it gets heavier.

Workout of the Day
AMRAP in 12 minutes
15 push press
200m run

You’ll still need your barbell for today’s workout but you will most likely want to lighten it up a bit after the skill work. For the push press focus on a shallow dip and drive before squeezing your legs and midline as you press the bar out. Squeezing your quads will ensure that you don’t end up accidentally bending your knees, dropping under the bar and doing a push jerk. You definitely don’t need to do the fifteen barbell reps unbroken but do choose a weight that allows you to stick with a push press for the whole workout. Breaking the fifteen reps up into two to three sets max would be a good goal for the weight you choose. If you struggle with the front rack position keep your bar nice and light today or grab a set of dumbbells instead! Your score today will be total rounds completed plus any extra reps in the next round.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you can switch arms whenever you want but do your best to keep things as even as possible. If you don’t have a place to run you can replace the 200 meters with 100 single or double unders, 50-60 mountain climbers or jumping jacks or 40 bodyweight lunges. Your score today will be total rounds completed plus any extra reps in the next round. See you on the leaderboard!