Workout of the Day

AMRAP in 20 minutes:
3 power snatches
10 box jump overs

Every 4 minutes, including at the start of the workout, run 500 meters

Use a barbell that forces you to stick with quick singles for most or all of the workout. You’ll only have about 2 minutes to work on the power snatches and box jumps when you come back in from each run before you head out again, so try not to slow down too much on the runs and lose more time. You’ll be running at 0:00, 4:00, 8:00, 12:00, and 16:00. Stay safe and focused on the box jump overs as you fatigue. Pick up where you left off on the AMRAP when you get back in to the gym.

standard: 85/55 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 135/95 pound bar, 24/20 inch box
metcon: 5×3:00 on, 1:00 off