Workout of the Day

4 rounds of 4 minutes on 1 minute off
400m run then
max reps snatches, power snatches

To scale the run, reduce the distance or substitute with a row or bike. Either way look to finish your the first part in around 2 minutes so you have plenty of time to score reps with the barbell. Snatches demand a lot of strength and joint mobility so take you time working up to your workout weight and squat only as deeply as you can safely if you decide to perform squat snatches.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb, squat snatches

SWEAT

3 minutes on 1 minute off x 8 rounds
500/400m row
max hand release push ups
500/400m row
max burpees to plate
500/400m row
max see the light sit ups
500/400m row
max reps burpees to plate
1200/1000m assault bike
max hand release push ups
1200/1000m assault bike
max reps burpees to plate
1200/1000 assault bike
max see the light sit ups
1200/1000 assault bike
max reps burpees to plate