Workout of the Day
AMRAP in 20 minutes:
20 alternating dumbbell power snatches
40 lunges (no weight)

Every 4 minutes, including at the start of the workout, complete a 200 m farmer’s carry (one kettlebell and one dumbbell).

Settle into a steady pace, and reserve some energy for the farmer’s carry as you approach each 4 minute mark. You’ll be completing a 200 m carry at the 0:00, 4:00, 8:00, 12:00, and 16:00. Use a dumbbell that you’re comfortable snatching for mid to high volume, and then select a kettlebell that’s within 10 pounds of that weight for your other hand. Focus on full range of motion on the lunges. Pick up where you left off on the AMRAP whenever you come back from the carry.

standard: 20/12 kg KB, 45/25 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: 24/16 kg KB, 50/35 lb DB, 20 pistols instead of 40 lunges
metcon: 5×3:15 on, 0:45 off