Workout of the Day
For time:
1,000 meter run
50 alternating dumbbell power snatches
150 air squats
50 alternating dumbbell power snatches
1,000 meter run

30 minute time cap

We’re getting some higher volume running and air squats in today. Scale the run to a distance that you can finish in less than about 6 minutes. The squats also shouldn’t take much longer than that, so keep an eye on the clock when you start them and consider cutting the number down and moving on if you’re still a ways out from being done with 150 after 6 minutes. Use a dumbbell weight that you’re very comfortable with; 100 total reps of the dumbbell snatch is also on the high end.

The 1,000 meter run is left out of the garage doors, left on 2nd street, all the way to Cantrill and back.

standard: 35/20
rx: 50/35
sport: 50/35, 200 air squats
metcon: 3×5:00 on, 2:00 off