Skill
EMOM for 10 minutes
1 squat snatch with pause at the knees

You’ll have ten chances to work up in weight for a squat snatch with a pause at the knees. You’ll pull the bar from the floor as you normally would before taking a quick pause at your knees and then continuing on with your lift. This pause will definitely make things more difficult so plan to lift a bit less than you normally might. The challenge through the pause will be to keep your hips low, back straight and strong and shoulders pulled back. If the overhead squat position isn’t happening for you today feel free to practice this same drill with a power snatch or just catch the bar as low as you are able.

Workout of the Day
AMRAP in 10 minutes
10 alternating dumbbell hang clean & jerk
30 double unders

We’re working with a dumbbell again today for some alternating hang clean and jerks. Choose a dumbbell that you are comfortable working through ten reps in a row with. You’ll need a jumprope as well and this part of the workout may require a bit of scaling. If double unders are still a work in progress for you consider dropping the number down to something more manageable rather than switching to singles. Even five or ten reps every round would be a great place to start!

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You’ll start the workout with ten hang clean and jerks. If you are working with a kettlebell you can do five on one side and five on the other rather than alternating. If you have a dumbbell you can do the workout as written and alternate hands every rep. If double unders are still a work in progress for you consider dropping the number down to something more manageable rather than switching to singles. If you don’t have a jumprope at home you can do 20-30 reps of either lateral hops or mountain climbers. See you on the leaderboard!