Workout of the Day
5 rounds:
1 minute of step ups
1 minute of calories
1 minute of power snatches
1 minute of calories
1 minute of rest

Use a light barbell on the power snatches today; you should be able to do a couple of sets of 5-8 reps without too much trouble. Be sure that you’re hitting a nice and tall position at the top of each step up, and try to keep your pace on the machine consistent from round to round. If you’re sharing equipment, have one partner do it as written, and the other go calorie-step-up-calorie-snatch-rest.

standard: 20/12 inch box, 45/35 pound barbell
rx: 24/20 inch box, 75/55 pound barbell
sport: 24/20 inch box, 95/65 pound barbell
metcon: 5×4:00 on, 1:00 off