Workout of the Day

AMRAP in 24 minutes:
400 meter run
30 alternating dumbbell power snatches
30 wall balls

Stick with a comfortable weight on both the snatches and the wall balls, and try to settle into a steady and sustainable pace for the full 24 minutes. Ideally you shouldn’t have to break up either of the movements into more than 3 or 4 sets.

standard: 35/20 pound dumbbell, 12/8 pound ball
rx and sport: 50/35 pound dumbbell, 20/14 pound ball
metcon: 6×3:00 on, 1:00 off