Skill
15x30s
1 squat snatch OR 1 power snatch

We’ll be on a thirty second timer today for a total of fifteen lifts. The clock will tick by quickly so it might be smart today to choose one weight for all fifteen lifts that is heavier than what you might use in a workout. If you’re choosing to add weight as you go make sure the weight changes are simple and consider only adding weight every few rounds rather than every round. If the overhead squat position is difficult for you feel free to do a power snatch plus an overhead squat or just a power snatch today!

Workout of the Day
AMRAP in 15 minutes
5-10-15-20-25
burpee + jump to plate
*200m run w/plate after each set

All you need to get this AMRAP done is a weight plate! You’ll be jumping to your plate after each burpee and also carrying your plate on a short run. Each round will build up by an extra five reps for the burpees and you’ll take off on a two hundred meter run with your plate to complete each round. You can carry your plate however you want so get creative and find what works best for you. Your score at the end of fifteen minutes will be the largest round of burpees you are able to finish including the run, plus any extra reps in the next round.

standard: 15/10 lb.
rx: 25/15 lb.
sport: 35/25 lb.
overachiever: 45/35 lb.

CFD at home:
You won’t need anything to get this workout done. If you happen to have a weight plate you can use it for the burpees and carry it on the run if you have space to run. The run can be replaced with 50-100 double or single unders or 20-30 unweighted step ups. Your score at the end of fifteen minutes will be the largest round of burpees you are able to finish including the run, plus any extra reps in the next round. See you on the leaderboard!