Skill
EMOM for 10 minutes
3 power snatch

You’ll have ten minutes to work up in weight completing three power snatches every minute. This would be a great time to practice touch and go reps at weights that are slightly heavier than you might do in a workout. Practice a smooth transition from rep to rep and don’t forget to punch those arms out fast overhead and drop under the bar for each rep!

Workout of the Day
AMRAP in 10 minutes
10 sit-ups or 5 toes to bar
5 right arm dumbbell snatches
5 left arm dumbbell snatches

For today’s workout you get a choice between sit-ups or toes to bar. If you choose toes to bar you’ll be cutting the reps down to five every round. Those of you doing sit-ups will go for ten reps per round. Everyone will be doing dumbbell snatches but today we won’t be alternating hands every rep. You’ll complete five reps with your right arm and then five with the left to complete the round. Whether you’re doing sit-ups or toes to bar this workout is a pretty simple couplet so do your best to move at a consistent pace and to minimize transition time between movements as much as possible.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 70/50 lb

CFD at home:
Unless you have a pull-up bar at home you’ll most likely be completing ten sit-ups and ten snatches with your dumbbell or kettlebell for ten minutes. After the ten sit-ups make your way through five snatches with your right arm and then five snatches with your left arm to complete each round. This workout should feel fairly simple so do your best to move fast and minimize transitions between movements! See you on the leaderboard!