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DESCRIPTION

STRUCTURE: In Part 1 athletes will build to a heavy set of 2 Overhead Squats. In Part 2 athletes will complete 75 Power Snatches and 150 Wall Balls. Athletes can partition those reps however they’d like

STIMULUS: “Karandy” is a Sprint Threshold workout.

STRATEGY: 75 Snatches should be completed in sets of at least 10 reps at a time. 150 Wall Balls should be completed in sets of at least 15.

SCALING: Athletes should choose low weights that allow them to keep moving throughout the workout.

SCORING: Athletes score for part 1 will be the heaviest weight they use for a set of 2 overhead squats. Athletes’ score for part 2 will be the time it takes them to complete the workout.

EFFICIENCY TIPS

-Aim to complete each movement in 10 sets or less

-Be intentional in transition, move to the other implement, take 1 or 2 deep breaths then pick it up

STRENGTH

Overhead Squat (Heavy set of 2, score Heaviest Load)

WOD

Krandy (Time)

“KARANDY”

For Time

75 Power Snatches

150 Wallballs

*Partition However You’d Like

18 min Time Cap

RX+-Same as RX

RX -75/55#, 20/14# 10/9′

50-59 -65/45#, 14/10#, 10/8′

60+-55/35#, 10/6#, 10/8′

Basics-30 Snatches PVC/BB 60 Wall Balls