22.12.23 “RANDY”

INTENDED STIMULUS

Complete the workout between 6:00-10:00.

Shoot for quick touch-and-go sets of 10+.

Rest less than :05 between sets. A deep breath or 2 and then back on the bar.

Head down and go!

RX

For time:
75 power snatch (75/55 lb)

LEVEL 2

For time:
75 power snatch (65/45 lb)

LEVEL 1

For time:
75 power snatch (45/35 lb)

SKILL WORK

Post-workout:
EMOM 8:
1 power snatch
– Build to a heavy single.

STRETCHING

2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch

WHITE BOARD BRIEF

Target time | 6:00-11:00

Today’s workout is the Hero workout, Randy.

The goal is to put your head down and hit this one hard and fast. Choose a snatch load that allows you to keep moving with sets of 10+ and minimal rest.

Some of you might muscle snatch for as long as possible in this workout for the sake of speed. As your legs get fatigued, be sure to switch to the power snatch to utilize the legs more.

That said, the goal is also to leave class today moving better in the snatch that you did when you got here!

We will spend a large majority of the warm-up prepping your body for the snatch with a coach-led warm-up. This is a great chance to dial in your technique for this complex movement.

At the end of class we will build to a heavy single power snatch, so dial in your technique early for a faster time and then a PR!