Workout of the Day
AMRAP in 16 minutes:
20 alternating dumbbell power snatches
16 single arm overhead lunges
12 pull ups (kipping or strict)

Pick a dumbbell weight that you’re comfortable snatching for medium to high volume. Divide the lunges roughly evenly between hands, though you can stick with one arm for a full round before switching in the next round if you’d like. If the overhead lunges are too tough for your shoulder flexibility, drop it down to a front rack or goblet position. Scale the pull ups to banded or ring rows so that you’re able to consistently do them in 3 or 4 quick sets at most.

standard: 35/20
rx: 50/35
sport: 50/35, 6 ring muscle ups instead of 12 pull ups
metcon: 8×1:15 on, 0:45 off

Stretching
We’ll be stretching after the workout today instead of doing skill work before. Your coach will lead you through 15 minutes of stretches, either following the sequence below or using their own.

2 minute lunge stretch per side
1 minute half saddle, leaning back, per side
2 minute pigeon stretch per side
1 minute down dog
1 minute twisted cross per side
2 minute puppy dog