Tuesday
Supplemental Power
6 x 3 Power Snatch 60-65-70-75-80%
6 x 3 Clean and Jerk 60-65-70-75-80%
4-3-2-1 Ring Muscle Ups
4-3-2-1 Bar Muscle Ups
Strength
Find your 1 Rep Max
Overhead Squat
5-5-3-1-1-1-1
Bar Muscle Ups
6 x 2-4
Every 3:30
Workout of The Day
Death by Thrusters 115/85 95/65 75/45
Then
2K Row for Time
Thruster Score + Row Time
Competitor WOD
2K Row for Time
Death by Thursters 115/85 95/65 75/45
Every Minute Get Off The Rower For Your Thrusters1.2.3.4.5.6.
Supplemental Endurance
10 x 200 Meter Run
Every 2 Minutes
Find your average time
