Benchmark Monday 5/13/13

Barbell Work
Beginners: 20 Minutes of Snatch technique work (work on the weakest part of the lift for you)

Advanced: 7×1 3-Position Snatch (heaviest possible. The 3 positions are from the floor, just above the knees and at the hips)
Then
3×5 Snatch First Pulls (heavy but perfect)

WOD
“Helen”
3 rounds for time of:
Run 400m
21 Kettlebell Swings 55/35
12 Pull-Ups

Basics
3 rounds for time of:
Run 200m
21 Kettlebell Swings
12 Pull-Ups

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