Workout of the Day
5 rounds:
1:30 of calories (row, bike, or ski)
1:00 of alternating hang dumbbell power snatch
0:30 seconds of Russian twists with a plate

Use a dumbbell that lets you get two or three large sets each minute on the hang power snatches. Add up all of your calories, snatches, and twists at the end of the workout.

standard: 35/20, 10/5 pound plate
rx: 50/35, 15/10 pound plate
sport: barbell hang power snatch @ 75/55, 25/15 pound plate
metcon: 5×1:30 on, 1:30 off