Warm up

1 set with a with a PVC Pipe

1 set with an empty barbell

SNATCH Warm up

5 dip shrug

5 high pull

5 muscle snatch

5 power snatch balance

5 over head squats

5 duck walks

5 sots press

5 tall snatches

Dynamic stretches

Strength/Skill

A.Snatch Balance tutorial and warm up

then

Build up to 70% of 1 RM of SNATCH

B. SNATCH Balance

3 EMOM For 7 mins

Tutorial on snatch balance

Training (Met-con)

Hero WOD

“RANDY”

75 Snatches for time (75/55lbs)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.