Skill
12x30s
1 power snatch

We’ll be on a thirty second clock today working up to a challenging power snatch for the day. This is a great opportunity to add a little more weight to your bar than you are planning to use in the workout.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
3 power snatch
6 box jumps
9 air squats

You’ll need a light barbell again today for this interval style workout. Drop some weight off of your bar after the skill work to a weight that allows you to complete each set of three power snatches unbroken. The goal in a workout like this will be to move fast and not get caught up slowing down with a barbell that is too heavy. Your score at the end of five rounds of three minutes on and one minute off will be total rounds plus extra reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 95/65 lb
overachiever: 95/65 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the snatch reps. You can bump the 3 snatch reps up to 4 to keep things even between your arms if you want to but totally ok to keep it at 3 too and just alternate which arm you start snatching with in each round. The box jumps can be switched out for broad jumps, step ups or even lateral hops over your dumbbell or kettlebell depending on what equipment you have. Your score at the end of five rounds of three minutes on and one minute off will be total rounds plus extra reps. See you on the leaderboard!