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Components

Metcon

"RANNIE"

Snatch Grip Deadlift

Snatch Balance

Heaving Snatch Balance

Snatch

Settings

Workout

Monday

A. CONDITIONING

Metcon (Time)

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.

B. 60:00 GPP

Warm-up

Line Drills...

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

Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)

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.

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

Snatch Balance (3x3)

3x3
Non-Heaving Snatch Balance

Heaving Snatch Balance (3x1)

3x1
Heaving Snatch Balance

For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.

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.

Want to see some of these movements in action? Check out our .