Skill
EMOM for 10 minutes
2 TnG power snatch

Today we’re working on touch and go snatch reps. Work up in weight over ten minutes until you get to a heavy double touch and go set. Touch and go reps require a lot of control on the way back down into the next rep. Practice with lighter weights or an empty bar before the EMOM starts so that you can stick with solid touch and go technique as the bar gets heavier.

CFD at home skill sub:
EMOM for 10 minutes
20-30s of bulgarian split squats holding a DB or KB or w/no weight
Alternate legs every round

Workout of the Day
AMRAP in 12 minutes
6 power snatch
6 push-ups

Drop some weight off your bar after the skill work to find a light power snatch weight for today’s workout. You should be able to complete all six power snatch reps unbroken through your first several rounds. If at any point you are doing singles you have definitely gone too heavy. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Your score for today will be total rounds plus any extra reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 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 that is on the lighter side you could definitely bump the reps up to 8, 10 or 12 every round so that you aren’t ending up back at the push-ups too quickly. Push-ups can be scaled to knees or hands on a box if needed but do your best to keep them strict and full range of motion! Your score for today will be total rounds plus any extra reps. See you on the leaderboard!