75 Power Snatch (75/55)
Goal: Sub 8 min
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.
Classic hero workout with just you and the barbell. Light weight so this is going to be very much about cycling the weight efficiently, lungs, and shoulders. Keep that low back in check by bending your knees enough at the start of each rep to keep your low back flat and engaged. For some doing a mix of muscle snatch and power can be a good strategy. If you have done this workout a number of times in the past don’t hesitate to change up your approach. It may just be to go for it and go for broke or it could be a few rounds of a down ladder (10/8/6 for 3 rounds then finish it off, etc.).
3 Rounds for Quality:
5-10 Strict T2B
100′ Suitecase Carry/side
Goal: Just get it done
Ideally we want to keep the T2B strict and build some capacity here. Even if you need to do the reps at a limited range of motion or modify by bending the knees a bit work to keep the movement strict and controlled. The suitcase carry is a kettlebell or db in one hand. Work to keep your shoulders square and avoid any slouching.
1min ea. Banded Lying Hamstring Stretch
1min ea. Banded Lying Crossover Stretch