Skill
EMOM for 10 minutes
3 TnG power snatch

You’ll have ten minutes to work up in weight completing three power snatches every minute. This would be a great time to practice touch and go reps at weights that are slightly heavier than you might do in a workout. Practice a smooth transition from rep to rep and don’t forget to punch those arms out fast overhead and drop under the bar for each rep!

Workout of the Day
7 rounds of 30 seconds at each station
double unders
rest
kettlebell swings
rest

We’ll be on a thirty second interval clock today of work and rest for max reps of both double unders and kettlebell swings. With the rest built in after each work period do your best to work for as much of the thirty seconds as possible rather than stopping at a specific number every round. If you are still working on double unders use each work period to get in a few good attempts. Even one double under in each round would be a win if this is a new skill for you! Choose a kettlebell you are pretty comfortable with and that you feel like you could complete either one big set with or two smaller sets with quick rest during the thirty second work period. Your score at the end of seven rounds at each station will be all your double unders plus kettlebell swings for one big number.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell and if you have a jump rope you’ll need that as well. If you’re working with a dumbbell you can either use it for dumbbell swings or switch the swings out for alternating hang cleans if you prefer. If you don’t have a jump rope you can either do mountain climbers or lateral hops in their place. Your score today will be total reps after seven rounds at each station. See you on the leaderboard!