*If you have completed both Monday and Tuesday's workout consider taking an active rest day:
3-5 Mile Run at Moderate Pace.
Otherwise:
Strength:
1: Muscle snatch – 10 minutes to work up to a 1 rep max for the day.
2: Snatch: 10 minutes to work up to a 1 rep max for the day, then:
3: 10 rounds – Every 60 seconds perform:
-3x power snatch (70% 1 RM)
Work Capacity: Complete the following for time:
-100x calorie row
-75x push press...from floor (95#/65#)
-50x GHD sit ups
-25x 2-arm DB thruster (2x 50#/2x 30#)
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