Skill
EMOM for 10 minutes
1 squat snatch
You’ll have ten minutes to work up in weight to find a heavy single squat snatch for the day. Squat snatches are tricky and require a high amount of skill and flexibility to perform. If you are new to this lift take your time with each rep and keep the weight light today so that you can focus on technique. The goal when squat snatching should be to receive the bar in the overhead squat position. If this position is still new you can transition slowly into the overhead squat to keep things under control. If you aren’t able to safely overhead squat you can power snatch today or talk to your coach about giving the split snatch a try!
Workout of the Day
AMRAP in 10 minutes *
one arm alternating devil press
* 4 weighted step ups EMOM
For today’s workout you’ll need one dumbbell and a box. Every minute on the minute for ten minutes you will be doing four weighted step ups with that dumbbell. You can hang on to the dumbbell in any way you would like during the step ups. After the step ups you will have the remainder of each minute to work through as many alternating devil press reps as possible with your dumbbell. The devil press is basically a burpee plus a dumbbell snatch. These can be tricky but also if you find a good rhythm some people may even call these fun! At the end of the ten minutes your score will be the total devil press reps you complete.
standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
CFD at home:
Today’s workout can be done with a dumbbell or kettlebell or no weight at all! The dumbbell or kettlebell can be used for the step ups and the devil press reps. If you can’t find something to use for the step ups you can switch this movement out for weighted or unweighted lunges. If you are keeping the step ups or lunges unweighted you may want to bump the reps up from 4 to 6 every round. If you want to take the weight out of the whole workout feel free to complete regular burpees in place of the devil press reps. Your score today will be total devil press or burpee reps depending on what you choose to do for the workout. See you on the leaderboard!