Spend the class working up to a heavy one rep SNATCH, either power, squat, or split.
Then, at the 40 minute mark, unload your weight and do -
75 Power Snatches (75/55 lb)
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008. The "Randy" Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, February 13, 2008 (080213).
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