Workout:
Min 0-6= Squat Snatch + OHS
Min 7-12= 2 Power Snatch
Increase weight for first 6 minutes
Keep the weight the same as minute 6 for the last 6 minutes
Metcon:
Hard Cindy
20 Min Amrap
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
♀ 25-lb pull-up, 24-in box, 35-lb plate
♂ 35-lb pull-up, 30-in box, 45-lb plate
Scale from here. If you haven’t done Cindy before start with no weight and modify the movements if necessary.
If you have done Cindy a bunch of times, you are comfortable with the movements and you can move through the workout quickly, then use weight.