Skill
4 rounds:
1:20 of calories
0:10 rest
1:20 of rest or plank
0:10 rest

Hang out in a plank position during the interval opposite the calories if you want a lower-intensity conditioning and core skill piece. If you’re up to push your limits on pacing and power output, then rest instead of planking and shoot for a very aggressive pace on the machine. If you know what power output you typically maintain in a workout (cal/hr on the rower, watts on the assault bike), then shoot for a 20-30% higher output.

standard: plank
rx and sport: rest instead of plank, sprint the calories

Workout of the Day
For time:
30-20-10
Power snatch
Push up

15 minute time cap

Use a barbell with which you can consistently hit quick sets of 5-10 reps. You shouldn’t have to do singles on the power snatches at any point during this workout. Scale the push ups so that they aren’t grinding to a halt. It’s ok if they get quite tough, but you should always be able to do a few more.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 3×3:00 on, 1:00 off