Mon, 08/13/2018

Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (75/55) L2 Hang Power Snatch L1 Hang Muscle Snatch

Notes:

Good technique from the start sets of the tone for “Randy”. Although the weight is light and athletes can get away with muscling their way through the first half, that will quickly catch up with them on the back half of this high-rep workout. Using the legs while keeping the arms straight and relaxed allows for the upper body to have gas in the tank for the last 25-30 reps. Breakup strategy will be athlete dependent. Some athletes may be able to complete big sets. Some may require more breaks. Some may even be able to go unbroken. Here are a few options to think through for athletes who know they will need several breaks on the barbell: 21-18-15-12-9 5 Sets of 15 5 Sets of 10, 8-8-7

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

1. ”Girls Gone Wild” “Fran” on the 0:00: 21-15-9 Thrusters (95/65) Pull-ups

“Diane” on the 4:00: 21-15-9 Deadlifts (225/155) Handstand Push-ups

“Amanda” on the 8:00 9-7-5 Ring Muscle-ups

Squat Snatch (135/95)

*Each scored separately for time

#WOD #powersnatch #randy #Girlsgonewild