Skill
12x45s
Power Snatch

We’ll be working on a forty five second clock today for twelve rounds completing one power snatch in every round. You can choose to work up in weight and finish with a max power snatch attempt in the twelfth round or choose one weight that feels slightly heavier than what you might use in a workout and work there for all twelve lifts.

Workout of the Day
AMRAP in 12 minutes
6 power snatches
12 power cleans
20 push-ups

Choose a manageable weight for today’s workout and make sure to select your weight based on the power snatches. You can complete the power snatches in small sets or as quick singles. If you choose a good weight for the power snatches the power cleans should end up being on the lighter side and something that you could knock out small sets of throughout the workout. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score today will be the total rounds you complete plus any extra reps.

standard: 75/55 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 have a particularly light weight for this you may want to bump the reps up a bit so that the push-ups don’t come around too quick in each round. Something like 10 alternating power snatches and 16 alternating power cleans would be a good option. You can also leave the reps as is. Your score today will be the total rounds you complete plus any extra reps. See you on the leaderboard!