Randy
Accessory
Metcon (Weight)
Pre-Workout:
Build to a heavy hang power snatch + power snatch
Build to a heavy hang power snatch + power snatch
Workout
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Stretching
Metcon
Accumulate:
1:00 Seated Reach Stretch
1:00 Foam Roll Upper Back
1:00 Seated Reach Stretch
1:00 Foam Roll Upper Back
Extra Work
Metcon (Weight)
– STRENGTH 1 –
EMOM 15
1 Hang Squat Clean + 1 Front Squat
EMOM 15
1 Hang Squat Clean + 1 Front Squat
Metcon (Weight)
– STRENGTH 2 –
12 Sets For Load:
3 Back Squats
– Rest 1:00 between sets
– Use 60-75% of your 1-rep max
12 Sets For Load:
3 Back Squats
– Rest 1:00 between sets
– Use 60-75% of your 1-rep max
Metcon (Distance)
– ENGINE 1 –
On a 30:00 Clock For Distance:
Run
On a 30:00 Clock For Distance:
Run
Metcon
– SKILL 2 –
EMOM 10
2 Wall Walks
– Move slowly through both reps, no sliding down the wall.
EMOM 10
2 Wall Walks
– Move slowly through both reps, no sliding down the wall.
For Time:
75 Power Snatch (55/45#)
– LEVEL 1 –
For Time:
50 Power Snatch (45/35#)