Workout of the Day

AMRAP in 20 minutes:
500 meter run
30 alternating dumbbell power snatches
15 toes to bar

Pick a dumbbell weight that you’re comfortable snatching for relatively high volume. Scale the range of motion on the toes to bar so that you can hang on to quick sets of at least 3-5 throughout the workout.

standard: 35/20
rx: 50/35
sport: 50/35, 10 bar muscle ups instead of 15 toes to bar
metcon: 4×4:00 on, 1:00 off