Workout of the day

Today’s workout is a fast and furious 15-minute AMRAP (As Many Rounds As Possible)! We’re combining some technical lifts, core work, and explosive movements. Push yourself and see how many rounds you can get!

The workout of the day consists of:

AMRAP 15:

  • 5 Hang Power Snatches (95 lb / 43 kg)
  • 5 Hang Power Snatches (65 lb / 29 kg)
  • 7 Toes to Bar
  • 9 Box Jumps

Scaling

  • Hang Power Snatches: Reduce weight or substitute with Dumbbell Snatches
  • Toes to Bar: Substitute with Knee Raises or V-Ups
  • Box Jumps: Substitute with Step-Ups or lower height

No equipment

  • Hang Power Snatches: Use a broomstick or PVC pipe
  • Toes to Bar: Do V-Ups or Sit-Ups
  • Box Jumps: Use sturdy household items like a bench or sturdy chair

Warmup

  • 400m Run or 2 mins of Jump Rope
  • 2 Rounds of:
    • 10 PVC Pass-Throughs
    • 10 Air Squats
    • 10 Scap Pull-Ups
    • 10 inchworms

Cooldown

  • 5 minutes of Slow Jog or Walk
  • 2 Rounds of:
    • 10 Child’s Pose Stretch (20 seconds each)
    • 10 Standing Forward Fold (20 seconds each)
    • 10 Pigeon Stretch (20 seconds each leg)