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12.08.16- Randy

8
Dec

12.08.16- Randy

Warm Up:
Dynamic Warm Up: 10:00
wrist circles
arm circles
trunk rotations
leg swings
knee circles
Spiderman stretch
Russian baby makers

Barbell Warm Up: empty bar then 95/65
5 reps of each:
Snatch press
Snatch grip (behind the neck) back squat
Snatch push press
Mid-hang muscle snatch
OHS

Primer: snatch pulls and lift offs
Mid-hang snatch pull: start with the mid-hang position. Push against the ground aggressively with the legs, using the lats and shoulders to keep the bar in immediate proximity to the thighs. Reach the final extended position with the legs vertical and the shoulders lightly behind the hips. Actively push the bar back into light contact with the hips. Shrug the shoulders up to allow the bar to continue traveling momentarily with out swinging forward. Do not prolong this extended position.

4 sets snatch pause pulls 1 rep @80-90% 1RM snatch
1x pause 1″ off floor then high pull
1x below the knee then high pull
1x above the knee then high pull
1x high hang then high pull

Skill: snatch lift off The snatch lift-off is a partial snatch pull or deadlift to knee height to train the pull from the floor.
4 sets of 3 reps 80-100+%

WOD:
‘Randy’
75 snatches for time
RX: 75/55
Scaled: 45/35

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.randy

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