Workout of the Day
AMRAP in 20 minutes:
30 alternating dumbbell power snatches
30 weighted step ups (single dumbbell)
60 sit ups

Every 4 minutes, including at the start of the workout, complete 100 drag rope single unders

Use a dumbbell weight that you’re very comfortable snatching for high volume. You’ll be using that same dumbbell for the weighted step ups. Pick a volume and difficulty of single unders that you can finish in no more than one and a half minutes every time it comes up.

Pick up where you left off on the AMRAP when you’re done with the jump rope each time.

standard: 35/20, 20/12
rx: 50/35, 24/20
sport: 50/35, 24/20, 100 drag rope single unders plus 25 drag rope double unders every 4 minutes
metcon: 6×3:00 on, 1:00 off