Workout of the day

AMRAP in 15 minutes

3-6-9-12-15…
Medicine Ball Cleans*

*1 Power Snatch after each round

Workout notes

Today’s format may look slightly familiar. We’ll be working through sets of medicine ball cleans today and finishing each round off with one heavy power snatch. The goal for this workout is to challenge yourself a bit with the weight on your bar. Spend some time going over the power snatch before the workout and find a weight that is challenging but doable under fatigue. We often see power snatches in large sets with light weight so this workout will be a bit different than usual. Focus on a smooth and strong pull off the floor with a slight pull under and a fast punch out to catch the bar in a solid power position. The medicine ball clean also takes some finesse so make sure you’ve got those nailed. Your score for this workout will be the last round of medicine balls cleans you complete, including the power snatch, plus any extra medicine ball clean reps in the next round. Happy Saturday CFD! 

Scaling

standard: 115/75 lb, 20/14 lb
rx: 135/95, 20/14 lb
sport: 165/115 lb, 20/14 lb
overachiever: 185/135 lb, 20/14 lb