Skill
EMOM for 10 minutes
straight set of kipping pull-ups

You’ll have ten chances to work on either kipping pull-ups, kipping swings or banded pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing or work on strict pull-ups with a band. With ten sets of pull-ups make sure to pay attention to your hands since we haven’t been on the bar too much lately.

Workout of the Day
AMRAP in 10 minutes
power snatches *

*4 box jumps EMOM

For today’s workout you’ll need a light barbell and a box to jump to! The workout be on an EMOM clock set for ten minutes. You’ll start each minute with four box jumps before moving on to your barbell for as many power snatches as possible in the time remaining for that minute. When the next minute starts you’ll head back to the box for four more box jumps and continue in this way for each minute after that. Your score for today will be the total power snatches you are able to complete at the end of the ten minutes. Choose a weight for your barbell that allows you to get the snatches done in small sets for most of the workout.

standard: 75/55 lb, step ups
rx: 95/65 lb, 24/20″
sport: 115/85 lb, 24/20″
overachiever: 135/95 lb, 24/20″

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. You’ll also need something to use for the box jump reps. This could be something to jump on to, step up to or jump over. Broad jumps would also work in place of box jumps if you don’t have any equipment to use here. If you’re using a kettlebell or dumbbell you will most likely end up doing more reps than if you were using a barbell so plan for a higher rep workout in this case. Your score for today will be the total power snatches you are able to complete at the end of the ten minutes. See you on the leaderboard!