Workout of the Day
AMRAP in 20 minutes
3-6-9-12-15 …
squat snatch

200m run after every round

If you like squat snatching get ready for some fun! Choose a medium weight for yourself that you feel comfortable and confident working with for a high rep workout. These reps should be mostly singles or small sets if you’re up for it. Squat snatching is highly technical and demands a lot of mobility so if you aren’t able to safely complete this lift you will want to switch the squat snatches out for power snatches. If you aren’t able to run choose a distance on the bike that takes roughly one minute.

standard: 95/65 lb
rx: 115/85 lb
sport: 155/105 lb
overachiever: 185/135 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you’re working with a dumbbell or kettlebell you may want to plan for power snatches instead of squat snatches. If you opt for power snatches with your DB or KB you can alternate arms every rep and adjust the rep scheme a bit to keep things even between both arms:
10-20-30-40-50…
If you can do squat snatches with your DB or KB you can keep the rep scheme as written. Your run after each round should take roughly one minute. If you don’t have a place to run you can switch this out for a bike or row distance that takes one minute if you have access to that or choose from the following movements to complete after each set of snatches:
12 broad jumps
20 step ups
30 mountain climbers
7 burpees
Pick your poison! Have fun and see you on the leaderboard!