“Jerry / Randy Mash”
1 Mile Run
25 Snatches (75/55)
2,000 M Row
25 Snatches
1 Mile Run
25 Snatches
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You are likely going to approach the 30-35 minute mark on this one that won’t include a lot of pure-rest time. Watch your pace early, even if you feel like you are moving “too slow”. This is a grind that will beat you up for days if the quality of movement is poor. Be diligent on that light barbell, maintain good posture on the row and runs
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SUGGESTED WARM UP
- 10 Shoulder Pass Throughs + 10 High Pulls + 10 Snatch Deadlifts (slow) – all done with a PVC
- 5 Figure 8’s (each direction) + 5 Good Mornings + 6 Snatch Press (fast) – all done with PVC
- 200 M Run + 250 M Row + 200 M Run
- 3 Sets: 3 Snatch High Pull + 3 Hang Muscle Snatch + 3 Snatch Push Press – done with empty barbell
- Stretch quads and calves
- 2 Sets: 3 Touch and Go Snatch – rest 5 seconds – 3 Touch and G Snatch (75/55 or workout weight)
- 400 M Run + 500 M Row – medium pace