Skill
EMOM for 10 minutes
1 slow pull power snatch + overhead squat

You’ll have ten chances to complete one slow pull power snatch and one overhead squat today over ten minutes. The slow pull is meant to force you to focus on a controlled pull from the floor. You’ll want your hips and chest to rise together as the bar moves from the floor to right above your knees. Once the bar passes your knees the bar can speed up as it comes up to meet your hips. Open your hips aggressively to send the bar overhead while pulling yourself slightly under the bar to catch it in a power position. Once you have steadied yourself you can complete an overhead squat. If the overhead squat position is a difficult one for you make sure to keep the bar light to account for that. If the overhead squat position is not a healthy position for your shoulders or hips you can skip that portion of today’s lift and just complete the slow pull power snatch!

Workout of the Day
AMRAP in 10 minutes
10-20-30-40…
deadlifts

200m run after every round

We’ve got ten minutes on the clock for today’s couplet of deadlifts and running. Load your bar up to a weight that feels manageable for sets of seven to ten even when you are tired. If at any point you are doing singles your bar is definitely too heavy. Every round of deadlifts will go up by ten reps and you’ll need to run two hundred meters to complete each round. Use the run as a bit of a break from the barbell but keep your pace up enough to not lose too much time there. If you can’t run grab a bike today rather than a rower as deadlifts and rowing are very similar and won’t make sense as a pairing in this case. Your score will be the last round of deadlifts you complete along with the run and any extra reps in the next round.

standard: 135/95 lb
rx: 185/125 lb
sport: 225/155 lb
overachiever: 275/185 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you will want to use a sumo stance with your feet set wider and then weight between your feet. If you have a place to run plan to find a distance that you can complete in 45 seconds or a minute. If you don’t have a place to run you can replace it with the same amount of time on a bike, 50-100 double or single unders or 30 lateral hops after every round. Your score will be the last round of deadlifts you complete along with the run and any extra reps in the next round. See you on the leaderboard!