Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Complete the workout between 6:00-10:00.

Shoot for quick touch-and-go sets of 10+.

Rest less than :05 between sets. A deep breath or 2 and then back on the bar.

Head down and go!

Power Snatch (Post-workout:
1 power snatch
– Build to a heavy single.)


If doing Open Gym, no need to do Post Wod in class.

Snatch (On a 20:00 clock:
Build to a 1-rep max snatch)

Welcome to the final week of this lifting cycle!

Today, build up to around 80% and then take 20:00 to find a 1-rep max snatch.

If performing the class workout, perform your 1-rep max before class and perform 1 snatch pull during the skill work.

Rest as needed between sets.

Metcon (No Measure)

3 sets:

20 sandbag lunges (70/100 lb)

25 GHD sit-ups

:30 goblet squat hold at parallel (light)

– Rest 1:00-2:00 between sets.
In Accessory – I: Use a weight for the sandbag lunges with which you can perform all 20 reps unbroken. If you do not have a sandbag, use a D-ball or a pair of DBs. Use a KB or a DB for the goblet squat hold.