Benchmark Monday 4/22/13

Barbell Work
20 Minutes to Complete:
Beginners: 10 Minutes of Snatch Technique Work (from floor)
Then
5×3 Snatch Grip Push Press
Advanced: 5×2 Snatch First Pulls + Hang Snatch (3 count pause at knees)
Then
5×3 Snatch Grip Push Press (Heavy)

WOD
“Nate”
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebel Swings 70/55

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th, 2008 during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.\

Basics
12 Minute AMRAP of:
4 Pull-Ups
8 Push-Ups
12 Kettlebell Swings

Written by:
Just Paleo