Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 power snatch
(even) 2 power cleans

add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round

If you’re a regular Saturday class attendee you’ll have a good idea what to expect from today’s workout. We’ll be on an EMOM clock for this one. You’ll start by completing two power snatches in the first minute and two power cleans in the second minute. Minute three will be four power snatches and minute four will be four power cleans. You’ll continue climbing in this way until you can no longer complete the prescribed amount of work in the minute. If you can’t make it through one of the minutes you will start over at two and build back up again for the remaining minutes. If you make it all the way through you would be finishing twenty four power snatches and twenty four power cleans in minutes twenty three and twenty four. Consider the power snatches when you are selecting your barbell weight for the day. Focusing on the tougher lift of the two when choosing your weight will ensure that you end up with a manageable weight for both lifts. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a dumbbell, kettlebell or barbell. If you have a dumbbell or kettlebell you can do alternating snatches and alternating power cleans. Depending on the weight you have at home you may have a good chance of making it all the way through the twenty four minutes of work without having to restart. If you can’t make it through the required work in one of the minutes you will start over at two and build back up again for the remaining minutes. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make. See you on the leaderboard!