Main – WOD
(No Measure)
Spend 15 minutes drilling pull-up progressions;
Open-closed shoulders
+Pulling down on bar
+Push away from bar at the top
Full Movement
Then…
5 x 5 Kipping Pull-ups
WLRCF “Randy” (Time)
For Time:
75 Power Snatches
Rx =
From the high hang
40% Snatch 1RM (Empty barbell with wooden plates if 40% is less than 45#/35#)
Rx+ =
From the ground
Time Cap = 10:00
*If you do not know your 1RM then perform the following:
EMOM x 10 –
5 Hi-hang power snatches starting with an empty barbell and add no more than 20#/10# each round until you can no longer go unbroken.
Cash Out
Accumulate 2 minutes in the top position (elbows locked out) of the HSPU. As best you can try having only your feet touching the wall
