Weightlifting
12x30s
1 Power Snatch

We’ll be on a thirty second clock today completing 12 power snatches across six minutes. Thirty seconds will fly by so if you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all the reps.

Workout of the Day
10 rounds for time
7 air squat
4 power snatch

Today’s workout is for time. The important choice for today will be the weight you decide on for the snatches. You’ll want a weight that can be done in small sets or quick singles. If at any point you feel like you won’t make a lift or that you have to squat under it to catch it, you have gone too heavy. You will be completing forty total snatches so be really smart with the weight you choose. Move through the air squats at a steady pace and use them as a place to catch your breath so that you can get right on the bar when you get there. To scale this workout you can choose a light weight for the snatches or cut a few rounds off and complete 7 or 8 rounds for time rather than 10.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you may want to bump up the snatch reps in each round to 6, 8 or 10 depending on the weight you have to work with. Your score for today’s workout will be the time it takes you to complete all ten rounds. See you on the leaderboard!