Benchmark Monday 5/6/13

Barbell Work
20 Minutes to complete the following:
Beginner: 10 Minutes of Heaving Snatch Balance Work
Then
Spend remainder of time working on hang snatches (from the knees)
Advanced: 10 Minutes of Heaving Snatch Balance Work (Heavier than 4/15/13)
then
5×2 Hi-Hang Snatch (Heavier than 4/15/13) – rest 60 seconds

WOD
“Randy”
For time:
75 Power Snatch 75/55

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Basics
3 rounds for time of:
Run 200m
15 Burpees

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