Strength:
- Weighted pull up
- Push press
- 4 x 3 rep
W.O.D.
- 5 Thruster (42.5/30)
- 5 Hang power clean
- 5 Shoulder to overhead
- 5 Power snatch
4 minutes, as many rounds as possible
- Rest 3 minutes
5 minutes, as many rounds as possible
This is intended to be a fast light workout. Choose a weight that you could easily do 20 unbroken thrusters with. We did a similar workout a couple of weeks ago where the goal was to hit the first workout hard, then try to match your score in the second one. Same again today. The rest and repeat format promotes your body to adapting to multiple, near max efforts, which increases your overall work capacity.
