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Components

"RANNIE"

Snatch Grip Deadlift

Snatch Balance

Snatch

Settings

Workout

Monday

A. CONDITIONING

Metcon (No Measure)

1 SET
10:00 Ski
10:00 Bike
10:00 Row

-5:00 Rest b/t Sets-

*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.

(No Measure)

B. 60:00 GPP

Warm-up

Line Drills - Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.

25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip

Into…
2 ROUNDS
10 Scap Push-Ups
5 Push-Ups to Down Dog
5 Tempo Push-Ups (3111)

Extended Warm-up

EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

(No Measure)

Workout

"RANNIE" (Time)

FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**

*400m Run After Each Full Round

**GHD Optional

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3x3)

3x3
Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

(Score is Load)

Snatch Balance (3x1)

3x3
Non-Heaving Snatch Balance

(Score is Load)

then...

3x1
Heaving Snatch Balance

(Score is Load)

Snatch (2-2-2-2-2)

Snatch

2-2-2-2-2
Snatch

For the Snatch, keep loading moderate-heavy to heavy (not 2RM). Focus on position / control / speed.

(Score is Load)

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