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DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 5 Overhead Squats. I In Part 2 every 4 Minutes athletes will Bike 1,000/800 Meters, when finished they will move to the Barbell for 15 Overhead Squats. When done with those squats athletes will complete as many reps of power snatch as possible before the next 4 minute interval begins and they have to go back through the Bike and Overhead Squats. The workout is over when the athlete has completed 75 Power Snatches.

STIMULUS: “Race to Randy” is a Sprint Threshold workout.

STRATEGY: 1,000/800 Meters on the Bike should take athletes under 2:15, 15 Overhead Squats should take less than 45 Seconds, giving athletes 1:00 to complete as many snatches as possible. To finish under the time cap athletes must complete 15 Snatches each round.

SCALING: Choose a distance on the Bike that can be completed under 2:15, even when tired. Choose a weight for the barbell that allows for 15 Overhead squats to be complete in 2 sets or less and 15 Snatches in 2 sets or less.

SCORING: Part 1 Score is the sum Total Load of All 5 Sets. Part 2 score is the time it takes to complete the workout.

EFFICIENCY TIPS

-Aim for 15+ Snatches each round

-Pace the Bike knowing its Overhead squats immediately after

-Finish Hips fully extended at the top of the Overhead Squat and the Snatch

STRENGTH

Overhead Squats (Weight)

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

WOD

“Race to Randy” (Time)

“RACE TO RANDY”

Every 4 Minutes Until 75 Reps:

1,000/800 Meter Bike

15 Overhead Squats

Max Power Snatches

Time Cap 20 Min

Subs- 500/400m Row or 400m Run

RX+-Same as RX’d

RX -75/55

50-59 -65/45#

60+ -55/35# 400/300m Row

Basics-PVC/BB Row 300m, 10 OHS

and go to 50 Snatches