Workout of the day

Prepare to crush this 7-minute AMRAP. We’re mixing it up with some dynamic movements to keep you on your toes. Let’s get moving!

The workout of the day consists of:

Complete as many rounds as possible in 7 minutes:

• 10 Dumbbell Power Snatches (50 lb / 35 lb, 22.5 kg / 15 kg)
• 5 Chest-to-Bar Pull-Ups
• 10 Goblet Squats (50 lb / 35 lb, 22.5 kg / 15 kg)

Scaling

For Beginners:

• 10 Dumbbell Power Snatches (35 lb / 20 lb, 15 kg / 9 kg)
• 5 Banded Pull-Ups or 10 Ring Rows
• 10 Goblet Squats (35 lb / 20 lb, 16 kg / 9 kg)

For Intermediate:

• 10 Dumbbell Power Snatches (45 lb / 30 lb, 20 kg / 13.5 kg)
• 5 Pull-Ups
• 10 Goblet Squats (44 lb / 26 lb, 20 kg / 12 kg)

No equipment

For those without equipment:

• 10 Backpack Snatches (use a loaded backpack)
• 5 Towel Rows (tie a towel around a sturdy object and use it to simulate pull-ups)
• 10 Air Squats

Warmup

• 3 minutes of Jump Rope
• 10 Arm Circles (each direction)
• 10 Leg Swings (each leg)
• 10 Air Squats
• 5 Inchworms

Cooldown

• 2 minutes Child’s Pose
• 1 minute Couch Stretch (each side)
• 1 minute Pigeon Pose (each side)
• 1 minute Forward Fold