WARM-UP
:30 Each
Jumping Jacks
High Knees
Butt Kickers
Cherry Pickers.
Into…
2 ROUNDS
10 Glute Bridges
10 PVC Pass Thrus
10 OHS
Into…
3 ROUNDS (With an Empty Barbell)
5 Broad Jumps
5 Snatch Grip DL
5 Snatch Grip Strict Press (Behind the Neck)
5 Good Mornings
HERO WORKOUT
“RANDY”
FOR TIME
75 Power Snatches (75/65/45)
(Score is Time)
FINISHER
3 SETS FOR QUALITY
7-10 Barbell Rollouts
30 Russian Twists
-Rest as needed b/t Sets-
(No Measure)
Goal* – Improve cycling proficiency of the Power Snatch. With the lighter load, athletes should still be focusing on sound mechanics (proper bar path), but we want to drive home the importance of connecting reps at speed WITH proper
mechanics. Pick a weight that when fresh, you can complete 10 unbroken Power Snatches.