Workout of the Day

5 rounds:
90 seconds of alternating dumbbell power snatches
90 seconds of calories
90 seconds of rest

At the start of the dumbbell snatch interval and the calorie interval, complete 46 drag rope single unders. Happy Birthday, Dagon!

Use a dumbbell that you’re comfortable hanging on to for about a minute of work each round. Scale the jump rope volume to something that you can finish in no more than 30 seconds. Push the pace on the machines! Add up all of your calories and dumbbell snatches at the end of the workout.

standard: 35/20
rx: 50/35
sport: 50/35, double unders instead of drag rope single unders
metcon: 5×3:00 on, 1:30 off