Skill
14 x 45 seconds
(odd) 1 power snatch + overhead squat
(even) 1 squat snatch

We’ve got some high skill lifts up today. You’ll have seven chances at a power snatch + overhead squat and a squat snatch. 45 seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. If one of the two lifts look particularly harder than the other make sure to plan your weight choice based on that lift. Focus on quality here rather than being too worried about how much weight you end up with on your bar.

Workout of the Day
7 rounds of 30 seconds at each station

double unders
rest
power snatch
rest

We’ll be on an interval timer today working for thirty seconds at a time on double unders and power snatches. You will have thirty seconds of rest after each work period so use as much of the thirty seconds as possible to rack up reps. If you are still working on double unders do your best to stay calm through the thirty seconds and give a few good attempts at some double unders in each round. The power snatch weight should be light enough today that you can complete large sets of snatches in each round. Your score at the end of seven rounds will be all your double unders plus all your snatch reps.

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you don’t have a jump rope you can switch the double unders out for mountain climbers today! Your score at the end of seven rounds will be all your double unders plus all your snatch reps. See you on the leaderboard!