08 Aug Tuesday

Strength

Hang Snatch

Work up to a heavy double

(Power or squat. You can drop the bar between reps, but should be quick singles.)

Wod

4 sets

Work 2 minutes

Row 250/200 m

max thrusters remaining time (75/55)

Rest 2 minutes 

(This is endurance training, so the thruster weight should be lighter. Something you can keep moving quick sets for about 1 minute. Your 2 minutes of work should be a sprint.)