Skill
8 x 90s
20 double unders
then
1 squat snatch

We’re working on a ninety second timer for today’s lifting. Before each lift you’ll complete a small set of double unders. If twenty double unders feels like a lot you can drop the number down to something more manageable and repeatable. If double unders are still a little tricky you can complete twenty single unders with a good double under attempt in each round. Squat snatching is tough so if you’re still working on getting comfortable in the overhead squat OR if the overhead squat is not a safe position for you to be in you can either do a power snatch in each round or a power snatch plus an overhead squat.

Workout of the Day
AMRAP in 12 minutes
15 wall ball shots
10 burpees

All you need is a wall ball for this fairly simple workout that is sure to pack a punch! On a twelve minute clock you’ll work through as many rounds as possible of fifteen wall ball shots and ten burpees. Focus on a full squat for every wall ball and hitting the same height target for each rep. Your score at the end of twelve minutes will be the total rounds you complete plus any extra reps in the next round.

standard: 12/8 lb, vanilla
rx: 20/14 lb, vanilla
sport: 20/14 lb, vanilla
overachiever: 20/14 lb, vanilla

CFD at home:
If you have a wall ball at home you can use it for today’s workout. If you don’t you can choose to switch the wall ball reps out for either goblet squats with a dumbbell or kettlebell or leave the weight out of it and go for jumping squats instead. Your score at the end of twelve minutes will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!