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
Then
5×3 – Snatch First Pulls – (heavier than 4/29/13) – Rest 60 Seconds

WOD
“Isabel”
For time:
30 Snatches 135/95

Compare to 1/28/13

Basics
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

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

Advanced: 7×1 3-Position Clean (heaviest possible. The 3 positions are from the floor, just above the knees and at the hips)
Then
3×5 Push Press (heaviest possible)

WOD
4 rounds for time of:
6 Push Jerks 155/105
9 Front Squats 155/105
12 Bar-Facing Burpees

Compare to 11/27/12

Basics
4 rounds for time of:
10 Push-Ups
20 Squats
10 Burpees

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

Women’s Class
8am

Open Gym
9-1030am

Recommended but not mandatory for advanced athletes:
20 Minutes to Establish a 1RM Snatch
20 Minutes to Establish a 1RM Clean & Jerk

Bro Time
8pm