Workout of the Day
3 rounds:

2 minutes to complete:
7 power snatches
7 strict pull ups
Max power snatches in remaining time

Rest 1 minute

2 minutes to complete:
10/7 calories
7 strict pull ups
Max calories in remaining time

Rest 1 minute

Use a light weight on the power snatch; you should be able to finish the 7 buy-in reps in under 30 seconds and no more than 2 sets. For the strict pull ups, scale the difficulty so that you can always finish them with at least 30 seconds left in the 2 minute interval. You’ll only be counting the snatches and calories that you accumulate after your strict pull ups in this workout; the rest is just a buy-in.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 6×2:00 on, 1:00 off