Skill
EMOM for 10 minutes
Power Snatch + Hang Power Snatch

We’ll start with some heavier snatches for our skill work today. It is up to you if you want to complete these snatches as singles or if you want to hang on to the bar between the power snatch and hang power snatch. If you choose to drop the bar before the hang power snatch make sure the second lift starts with a snatch grip deadlift with a pause at the hang before you complete the lift. Whichever you choose you’ll want to get both snatches done within 20-30 seconds to make sure you have time to recover and/or add weight before the next minute.

Workout of the Day
AMRAP in 15 minutes
8 box jumps
6 weighted step ups
4 burpee box jump overs
200M run

You’ll need a box and a dumbbell for today’s workout. We’ll be using the box for three different movements followed by a short run to cap off each round. Make sure to choose a box height that you are comfortable jumping to and stepping up to with a weight. You can hold your dumbbell however you want for the step ups so try out a couple different options before the workout starts. Your score today will be your total rounds completed plus any extra reps.

standard: 24/20″, 35/20 lb
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45 lb
overachiever: 24/20″, 75/55 lb

CFD at home:
If you have a box or something to jump on or step up to you will need it today. If you don’t have something you can use for the box jumps, burpee box jumps or step ups, these movements can all be adjusted. Box jumps can be switched to broad jumps or you can find something to jump over like a packing box, bench or cooler. Weighted step ups can always be weighted lunges if you don’t have something to step up to and you can stick with regular burpees for the burpee box jumps if you don’t have a box at home. If you don’t have a place to get the run in you can just leave it out of the workout. You’ll end up getting more rounds than if you have the run in but it will still be a great workout! See you on the leaderboard!