Benchmark Monday 4/29/13

Barbell Work
20 minutes to complete the following:
Beginners: 7×3 Overhead Squat – Heavy but perfect (With the remainder of time work on Snatch Technique)
Advanced: Snatch: 5 sets of 3 reps at 75% 1RM – Rest 60 seconds
Then
5×3 – Snatch First Pulls – (heavier than 4/8/13) – Rest 60 Seconds

WOD
“Jackie”
Row 1000m
50 Thrusters 45/35
30 Pull-Ups

Basics
3 Rounds For time:
150 Single Unders
21 Kettlebell Swings
12 Pull-Ups

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