Workout of the Day

AMRAP in 8 minutes:
16 alternating dumbbell hang power snatches
8 box jump overs

Rest 4 minutes

AMRAP in 8 minutes:
20/16 calories
8 box jump overs

You have a relatively small number of box jump overs to tackle each round, so try to move quickly through them if you’re comfortable pushing the pace. Stay focused on your footwork and stay tight for all 8 reps each round. Keep a steady pace on the dumbbell snatches and calories so that you can push it on the jump overs. Record two separate sets of rounds and reps.

standard: 35/20 pound DB, 20/12 inch box
rx and sport: 50/35 pound DB, 24/20 inch box
metcon: 8:00 on, 4:00 off, 8:00 on