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A. Snatch – Work up to a heavy double, then do 3×2@85% of your heaviest weight. These do not need to be touch and go, but the second rep should be initiated within a reasonable time frame, i.e. 10-15 seconds.

B. From May 18 2016:

For time:

Row 500 m

3 rounds of:

10 pistols per side (substitute weighted lunges if needed)

15 push-ups (scale up to all clapping push-ups, or some clapping push-ups, e.g. 5 clapping, 10 regular)

20 knees-to-elbows

Then: Row 500 m. (i.e. Row only once at the beginning, and once at the end of the workout.)