Weightlifting
Snatch grip Push press+ Heaving Snatch Balance (@65%x(2+2)x4)
From the rack
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
(15min)
4 Rounds of 2 Snatch grip Push press BTN+ 2 Heaving Snatch Balance @65% of 1RM Snatch
4 Rounds of 2 Snatch grip Push press BTN+ 2 Heaving Snatch Balance @65% of 1RM Snatch
Back Squat (@65%x10x3)
(18min)
3 Rounds of 10 Back squats @65% of 1RM Back squat
3 Rounds of 10 Back squats @65% of 1RM Back squat
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
75 Power Snatches, 75#
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.
To learn more about Randy click here
(10min)
