Skill

1-1-1-1-1

Power Snatch

Spend some time working up to a strong effort Power Snatch.  Practice catching the bar overhead in a partial squat rather than dropping to full squat. Your loading will be generally be a little bit lighter than what you would normally use for a squat snatch and you’ll drop deeper and deeper into your squat as you increase the load on the bar.  If you break parallel you are no longer power snatching but you are lifting appropriately!

WOD

“Randy”

For time
75 Snatch 75/55lb

Workout notes: This workout is a hero workout from CrossFit.com. The workout honors LAPD officer Randy Simmons who was killed in the line of duty.  Hero workouts are meant to be a challenge and this one certainly is!  A lot of folks  will be able to Rx this workout because the loading on the barbell is light but don’t be fooled! It’s difficult because of the high number of reps.  The power snatch will be the most efficient lift but muscle snatch and split snatch are also options. There is no real pacing strategy for this workout so just go!