Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
20 medicine ball step ups
15 wall balls
10 power snatches

Use a light weight on your barbell for this variation on a Chief-style workout; you should be able to do all ten snatches touch-and-go in one set, even if you choose to break them up for pacing’s sake. Hold the medicine ball any way you’d like on the step overs. Record rounds and reps individually for each of the 5 rounds, then add them all up at the end of the workout.

standard: 12/8 pound ball, 20/12 inch box, 45/35 pound bar
rx and sport: 20/14 pound ball, 24/20 inch box, 75/55 pound bar
metcon: 5×3:00 on, 1:00 off