Skill
10x90s
25 double unders then
1 squat snatch or 2 power snatch

You’ll need a jumprope and a barbell today for this skill work. Before heading to the barbell you’ll start each interval with a small set of double unders. If you’re not sure how many reps you should do here you can spend thirty to forty seconds working through some double unders and then move to your barbell for either one squat snatch or two power snatches. The squat snatch puts a high demand on both mobility and strength so if power snatching is a better option for you feel free to go with this lift instead of the squat snatch.

Workout of the Day
AMRAP in 10 minutes
10 weighted step overs with dumbbell
10 push-ups

Today’s workout is pretty simple. Grab a dumbbell and a box and spend some time going over the best way for you to work through strict push-ups in a workout like this. Whether you are working from your toes, knees or with your hands on a box make sure you are in a plank position to start and finish each rep. Your chest should come into contact with the ground for each rep and if you’re holding a tight plank position with your legs and midline squeezed tight you’ll notice that your legs easily stay off the ground at the bottom of the rep as well. The harder you work here the stronger you will get so don’t cheat yourself out of progress! Hang on to the dumbbell however you’d like for the step overs. Your score today will be total rounds plus any extra reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the step overs. If you don’t have something you can use to step up on to you can switch the step overs to weighted lunge steps. Unweighted lunge steps or step ups would also work if you want to leave the weight out of it. Your score today will be total rounds plus extra reps. See you on the leaderboard!