- 75 Power Snatches (75/55)
- Row 1500m
Optional Strength Work
- Back Squat – 5x40%, 5x50%, 3x60%, 5x75%, 3x85%, 1x95%
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
Main WOD: I’ve wanted to do this WOD ever since I heard about it. It is a Hero WOD: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2012 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
It’s just one movement… but I know it’s going to hurt. Go in with a plan, like a goal for a certain number of unbroken reps and a specific length of rest periods. Don’t just Snatch until you can’t anymore… that will break you. Standards for the Power Snatch include bar lifted from ground to overhead in one, continuous movement and full lock out of arms, hips, and knees when the bar is overhead.
After you’ve rested for a bit, get on the rower for 1500m. Go for time or just for fun.
Optional Strength Work: Back Squats again… Yeah!