Skill
Tabata Double Unders

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many double under reps as possible. The ten second rest period will fly by so plan accordingly. If you’re just starting out with this skill going for one or two reps during each twenty seconds will be a great goal. If you are an expert level double under-er grab a drag rope for a little extra spice!

Workout of the Day
AMRAP in 15 minutes
10 Box Jumps
7 Power Cleans
4 Power Snatch

Today’s workout will require a box and a barbell. We’ve got power cleans AND snatches in the same workout with the barbell today. Plan to choose your weight based on the snatches. All of your barbell reps can be singles, but you’ll want to make sure the weight isn’t too heavy to keep moving with the snatch reps as those are often much trickier than power clean reps. Box jumps can always be scaled to step ups if needed or find a shorter box that you feel comfortable jumping to.

standard: 95/65 lb, step ups
rx: 115/85 lb, 24/20″
sport: 135/95 lb, 24/20″
overachiever: 155/105 lb, 24/20″

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you don’t have a box to jump to you can choose to either find a bench or chair to step up to or something to jump over. A cooler or packing box are great for something like this. Broad jumps always work in place of a box jump as well! If you’re working with a dumbbell or kettlebell you can alternate hands for every rep on the cleans and the snatches. Have fun, move fast and we’ll see you on the leaderboard!