Workout of the day

Today’s workout brings a mix of weightlifting and cardio. It’s simple but challenging. Push hard, and see how fast you can move!

The workout of the day consists of:

4 rounds for time of:

  • 15 Power Snatches (95 lb / 43 kg)
  • 30 Double Unders
  • 400m Run

Scaling

If you can’t do double unders, do 60 single unders. If the power snatch is too heavy, scale down the weight to something manageable. For the run, scale to a 200m run or a 500m row if needed.

No equipment

No barbell? Do 15 dumbbell snatches per side with a single dumbbell. Use any manageable weight object if no dumbbell available. No jump rope? Do 30 lateral hops over a line. Substitute the 400m run with a 2-minute high knees or running in place.

Warmup

  • 5 minutes light jog or cycle
  • 10 PVC pipe pass-throughs
  • 10 air squats
  • 10 scap push-ups
  • 5 inchworms

Cooldown

  • 400m walk
  • 1 min hamstring stretch per side
  • 1 min calf stretch per side
  • 1 min shoulder stretch per side
  • 1 min tricep stretch per side