Workout of the day

We’re turning up the intensity. Focus on maintaining form while moving fast.

The workout of the day consists of:

12-Minute AMRAP (As Many Rounds As Possible):

  • 5 Power Snatches (95 lb/65 lb | 42.5 kg/30 kg)
  • 10 Push-Ups
  • 15 Box Jumps (24 in/20 in | 60 cm/50 cm)

Scaling

  • For Beginners: reduce weight on snatch to an empty barbell or a PVC pipe, do push-ups on knees, reduce box jump height or do step-ups
  • For Intermediate: 65 lb/45 lb snatch or use dumbbells
  • RX+: 135 lb/95 lb snatch, raise box height to 30 in/24 in

No equipment

If no equipment:

  • Replace Power Snatch with 10 Ground-to-Overheads using a backpack filled with books or water jugs
  • Push-Ups remain the same
  • Replace Box Jumps with broad jumps or jump onto a sturdy chair or bench

Warmup

  • 400m Run or 2 Minutes of Jump Rope
  • 2 Rounds
    • 10 Arm Circles (each arm)
    • 10 Leg Swings (each leg)
    • 10 Air Squats
    • 10 Push-Ups

Cooldown

  • 2 Rounds
    • 30-Second Forward Fold
    • 30-Second Pigeon Pose (each leg)
    • 30-Second Chest Opener (each side)
    • 30-Second Child’s Pose