Benchmark Monday 5/20/13

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 2 reps at 80% 1RM – Rest 60 seconds
5×3 – Snatch First Pulls – (heavier than 4/29/13) – Rest 60 Seconds

For time:
30 Snatches 135/95

Compare to 1/28/13

Running “Cindy”
10 Minute AMRAP of:
1 Round of “Cindy”
Run 200m
2 Rounds of “Cindy”
Run 200m
3 Rounds of “Cindy”
Run 200m…

Continue this pattern until the 10 minute is up

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