Workout of the day

AMRAP in 20 minutes
10 alternating dumbbell snatch
10 alternating one arm squat clean thruster
500M row or 1K bike or 500m ski

Workout notes

You’ve got your choice of machine today so pick your favorite, your least favorite or whatever is left when you get to the gym! Before heading to your rower or bike we’ve got two different dumbbell movements to get through. Alternate hands every rep for both the snatches and squat clean thrusters. You will want to be fairly comfortable with the weight you choose today so make sure to give several reps of both movements a try before the workout starts.

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb