Workout of the Day

4 rounds of 4 minutes on 1 minute off
To start each round run 400m, 300m, 200m and 100m, respectively
then
AMRAP in your remaining time of
5 power snatches
5 lateral burpees

Today we’ll be working through a four round interval workout with a Buy-in that decreases in difficulty every round. For the snatches, choose a weight that you could use to complete 5 reps in at least 2-3 sets.. Scale the run distance or swap for a machine if needed to ensure you have time to work on the AMRAP. f

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb

STRENGTH

4-6 rounds not for time
10 double dumbbell squats (building to AHAP)
Immediately into
10 goblet cyclist squats (one dumbbell)
*Rest while your partner(s) goes or about 2 minutes between rounds

Upper body accessory
2-3 rounds
Max set of ring rows
Rest 30 seconds
Max set of ring rows
Rest while partner(s) goes or about 2 minutes between rounds
then
2-3 rounds
Max set of seated dumbbell strict press
Rest 30 seconds
Max set of seated dumbbell strict press
Rest while partner(s) goes or about 2 minutes between rounds