Move

1) Hang Power Snatch: Build to a technical set of 3

2) Every Minute x 8 Rounds:

5-8 Hang Power Snatches

Train

1) Power Snatch: Build to a heavy set of 5

2) “Randy”

For Time (8 Minute Cap):

75 Power Snatches @ 75/55

Stimulus

1) These do not have to be touch-and-go but they should be done with minimal rest in between reps. Aim to get “low” (but still catching the bar with locked out arms, hips above parallel)

2) Select a weight (could be an empty bar) that you can do in large sets but then break them each set into something that is challenging and won’t taper off too much. Example: Start with a sets of 15, then 12, then 10, then hang on for small sets to finish. Just because this is light doesn’t mean we should swing the bar up or muscle snatch it - keep it technical to save your back and shoulders

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.