Warm-up
10 minutes:
20 Palloff rotations or 30s Plan drags
15 Toe touches
10 Kettlebell hike to swings
Strength
Every 2 minutes x8 sets:
Snatch deadlift, floor to above the knee + 3s pause
Snatch deadlift, floor to pockets + 3s pause
Below the knee power snatch
Above the knee power snatch
+
20/side seconds rotational medball through
WOD
“Harder Randy”
5 Rounds for time:
15 Power snatch @75/55
6 Box jump overs
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
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