For Time: 75 Power Snatches (75/55 lb)
Primary movement: Light Snatch Cycling
Randy is a Hero WOD honoring LAPD SWAT Officer Randy Simmons: 75 power snatches at 75/55 lb, for time. One light barbell, one movement, no excuses. The weight is deliberately light - this is a barbell sprint, not a strength test. Randy measures your ability to cycle a barbell efficiently for high reps: shoulder endurance, grip management and the discipline to keep moving when the burn becomes constant. Most athletes finish between 5 and 10 minutes.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 10:00+ | 11:00+ |
| intermediate | 7:00 | 7:45 |
| advanced | 5:00 | 5:45 |
| elite | sub 3:45 | sub 4:15 |
Plan sets before you start: 5x15, 7-8x10, or 15x5 depending on level - and take only 3-5 breaths between sets. Use a wide, relaxed grip and let your hips do the work; muscling light snatches with your arms is the classic mistake that torches your shoulders by rep 40. Touch-and-go in small sets beats big sets to failure. Keep the bar close and your breathing rhythmic: exhale at lockout, every rep.
Scaled: 75 power snatches at 55/35 lb. Beginner: 50 reps with an empty bar or 75 alternating dumbbell snatches at a light weight. The stimulus is continuous light barbell cycling - never grinding.
Log every result, see your progress over time, and know exactly where you stand.