Skill
1 power snatch + 1 overhead squat

You’ll have ten chances to complete one power snatch and one overhead squat today over ten minutes. Focus on a controlled pull from the floor with your hips and chest to rising together as the bar moves from the floor to right above your knees. Once the bar passes your knees the bar should speed up as it comes up to meet your hips. Open your hips aggressively to send the bar overhead while pulling yourself slightly under the bar to catch it in a power position. Once you have steadied yourself you can complete an overhead squat. If the overhead squat position is a difficult one for you make sure to keep the bar light to account for that. If the overhead squat position is not a healthy position for your shoulders or hips you can skip that portion of today’s lift and just complete the power snatch!

Workout of the Day
4 rounds of 1 minute at each station
double unders
wall ball shots
rest

You’ll need a jump rope and a medicine ball for today’s workout. If you are still working on double unders do your best to stay calm and stick to them even if you only end up with a few reps every round. If you’ve never done a double under before you can stick to mostly singles throughout most of the minute but give at least one or two doubles a try at some point in every round. While today’s interval is similar to yesterday with two minutes of work following two minutes of rest, we’re only completing four rounds today. This means that your intensity can be higher so do your best to work through as much of each minute as possible. Your score today will be all your double unders plus all your wall balls.

standard: 12/8 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

CFD at home:
Today’s workout can be done with a medicine ball, a dumbbell or kettlebell or no weight at all! If you don’t have a jump rope you can switch out the double unders for mountain climbers or lateral hops. If you don’t have a medicine ball for the wall balls you can choose to switch these reps out for goblet squats, thrusters or bodyweight jumping squats. Your score today will be total completed reps after all four rounds. See you on the leaderboard!