1. Warm up.
2. Strength training: snatch
1 rep on the minute for 15 mins
3. Recovery: mobility
Optional: Three rounds of:
In three mins:
Row max distance, 90 sec
42.5/30 kg thruster, 10 reps
Rest, remainder of the three mins
Part 2 of this workout was posted on the CrossFit mainsite on Mon 11 Jul 2011. Have a look at the comments, videos and scores here and here.