Workout of the Day
Every 5 minutes for 5 rounds:
200 meter farmer’s carry (one KB, one DB)
15 power snatches

Record the slowest of your 5 times. Pick a light weight on your power snatches; you should be able to complete the 15 reps in 2 or 3 fast sets of touch and go. Try to keep a fast pace on the carry so that you spend less time holding your weights. Rest in the remainder of each interval after you finish your power snatches.

standard: 45/35 pound bar, 16/12 kg KB, 35/20 lb DB
rx: 75/55 pound bar, 24/16 kg KB, 50/35 lb DB
sport: same as rx, unbroken carry and snatches every round
metcon: 5×3:00 on, 2:00 off