Never Forget…Randy

Monday – September 11, 2017 – 170911

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focusing on pull ups and chest to bar pull ups.

Strength: 7 x 1 Snatch – 8 of 14 (7 sets of 1 rep, same weight across, approximately 75 – 85%

Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning:

“Randy” (Hero WOD)

**In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.**

For time

75 Power Snatches (Health: 35lb hang muscle snatches / Athletic: 55lb* / Performance: 75lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 8 minutes.

Compare to: RANDY

Coaching Tips: Pace this one out so that you do a steady number each minute (not 1/2 in the first 2 minutes, then 1/2 in the next 6).  Use small sets and watch the clock to stay on pace.

“By the Numbers” Book References: Snatch p. 447