Workout of the Day
5 rounds for time
400m run
75 double unders
12 power snatch

Today’s workout is for time and you’ll need a jump rope and a barbell. Each round will start with a 400 meter run followed by a big set of double unders and a set of light power snatches. The double unders can be scaled down to a more manageable number if needed. Plan to spend about one minute to ninety seconds max at your jump rope each round. Singles are always ok if you haven’t done a double under before but make sure you are sprinkling in a few double under attempts in each round. The power snatches should be light and fast today. You’ll want to finish the twelve reps in one or two sets when you are fresh and maybe three sets of four by the end. If you end up doing singles early on you have definitely gone too heavy.

standard: 24/20″, 75/55 lb
rx: 24/20″, 95/65 lb
sport: 24/20″, 115/85 lb
overachiever: 30/24″, 135/95 lb

CFD at home:
You can use a dumbbell, kettlebell or barbell for today’s workout. If you are using a dumbbell or kettlebell you may want to bump the number up a bit to make things a little more equal between the run, jumprope and lifting. If your weight is on the lighter side you could do anywhere between 15-20 snatch reps rather than 12 as written. The run can always be replaced by a bike or row if you have access to any of those options but son’t have a place to run. The run or whatever you replace it with should take around two minutes per round. If you can’t run, bike or row something like 30-40 bodyweight step ups or 15-20 burpees would be a good sub. If you have a jump rope handy check the notes above for how to scale the double under reps. If you don’t you can switch the double unders for 75 mountain climbers or 75 lateral hops. If five rounds looks daunting today you may want to consider cutting it down to 3 or 4 rounds instead. Your score today will be the time it takes you to complete all five rounds. See you on the leaderboard!