Workout of the Day
4 rounds of the following (24 minutes total)

AMRAP in 2 minutes of
10 box jumps + 6 power snatch
1 minute of rest
AMRAP in 2 minutes of
10 box jumps + 6 front rack walking lunge steps
1 minute of rest

You’ll need a box and a barbell for today’s workout. You’ll be using your barbell for two different movements: power snatches and front rack walking lunges. Make sure you choose a weight that is usable for both of these. You’ll want to be able to hang on to the bar for each set of six unbroken when the workout starts for both the lunges and the snatches. Spend some time before the workout starts practicing touch and go power snatches and make sure to give a set of 6 lunges in a row a try as well. You’ll be working through four rounds of both two minute AMRAP’s with one minute of rest between each. The goal should be to go fast during each two minute work period and then do your best to recover during each one minute rest period. Your score at the end of the workout will be all your completed rounds plus all extra reps.

standard: step-ups, 75/55 lb
rx: 24/20″, 95/65 lb
sport: 24/20″, 115/85 lb
overachiever: 24/20″, 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. You will also need something to use for the box jumps. You can choose to either find something to use for step ups and switch the box jumps out or find something to jump over for the box jumps. Something like a small packing box, a cooler or a bench would work here. You’ll be working through four rounds of both two minute AMRAP’s with one minute of rest between each. The goal should be to go fast during each two minute work period and then do your best to recover during each one minute rest period. Your score at the end of the workout will be all your completed rounds plus all extra reps. See you on the leaderboard!