Monday 8/12

Fitness & Performance


Snatch

Every 3 minutes for 4 sets

2 power snatches+2 hang power snatches-build to a heavy set


WOD

"Cindy"

20 minute AMRAP

5 pullups

10 pushups 

15 squats


Competition


Snatch

Every 3 minutes for 4 sets

2 snatches+2 hang snatches-build to a max


WOD

"Mary"

20 minute AMRAP

5 handstand pushups

10 pistols

15 pullups


Notes:

For the snatch the reps are touch and go and only go as heavy as you can with good technique.  You have two options for the benchmark workout-Cindy or Mary.  The goal of this workout is to keep moving so pick a variation that will allow you to keep your rest minimal.