Randy’s on the Run!

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch

Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch

Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch

Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch

Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch

Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch

Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch

Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch

Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch

 

Randy’s on the Run!

5 Rounds:

400 Meter Run

15 Power Snatches

  • 18min time cap

OPEN & PERFORMANCE 75/55

FITNESS 65/45

  • The stimulus of today’s workout is with a very light barbell. A weight that the athlete could complete 21+ repetitions unbroken when rested. Inside the workout, we are looking to ensure that athletes break at most once per round. When in doubt, lighter is better here. Lighter, is harder.

Modifications for Power Snatches: 40-45% of your 1RM Power Snatch

Modifications for Running:

1) 200 Meter Runs per round

2) 500/400 Meter Row

3) 25/18 Calorie Assault Bike

 

Midline/Recovery

Not for Time: 21-18-15-12-9

ABMAT Sit-Ups (optional 10lb plate)

Supermans

2 x Banded Pull-Aparts

  • On the hip extensions, pause for a 1 second count at the top of each rep (body parallel to the floor).
  • On the banded pull-aparts, double the repetitions. For example, the first set will be 42 repetitions, the second 36.
Zachary Hamilton