Benchmark W.O.D. Monday “TNT” 4/29/19


Benchmark W.O.D. Monday “TNT” 4/29/19


“Roses that are left unpruned can become a tangled mess of old and new canes all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can hold. It doesn’t grow like a tree – it’s physical size is limited. But the buds keep on coming. If we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and good) for new tasks to come into our life. But full growth, fully optimizing ourselves, will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Strength/Technique EMOM – 12 minutes (4 rds)

*No matter who you are, the goal here is to practice the movements and find your groove on technique to prepare you for moving quickly in the workout. It’s alright to stay with the same weight the whole time and practice technique. Post this in your notes if you want.
*Those who are veterans or more well versed in these movements the goal will be increasing weight as you go, considering your technique is most likely solid.

Every minute on the minute for 12 minutes complete…

Min 1: 1 Power Snatch
Min 2: 2 Unbroken Power Clean and Jerks
Min 3: 3 Unbroken Thrusters (first rep can be a squat clean)
*Repeat for 4 total rounds

*YOUR SCORE for this portion will be the heaviest weight that you were able to complete all three consecutive minutes for all three movements. If you only completed the weight at two movements and missed the other, then that score DOES NOT count. You must then use the past weight you completed as your top score. So try not to miss a lift!

Conditioning WOD – 16 minute cap

For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 95/65


  • Barbell only workout
  • Choose the weight based off your limiting factor, while will likely either be the power snatches or the thrusters
  • Should be something you can complete in 2 sets when fresh on each movement
  • Conditioning should be the challenge, not the weight
  • Use the same weight for all three movements unless one is exponentially more difficult due to mobility restrictions
  • Shouldn’t take more than 12 minutes

Hook Grip
A big focus for our first two movement today will be using the hook grip. Using the hook grip not only saves the forearms, but also allows athletes to get a strong triple extension. When we don’t have a good grip on the bar, our body recognizes that we’ll let go of the bar if we jump too hard. When we have the hook grip on, we are able to jump hard and still hang on.

Bar Path
We often talk about bar path on the way up, but coming down can be just as important. We want the bar to take the same path on the way down that it did on the way down. It is common on the snatch to see athletes “straight arm” it back down from overhead. This is more taxing on the back and can put them out of place for the next rep. Instead, try to get the elbows as high as possible and get the bar back on the shirt. Bar on the shirt up, bar on the shirt down.

Hook Grip
With the clean involving the front rack, it gets a little trickier than the snatch. We definitely want to use the hook grip for the pull off the floor. However, if athletes struggle with front rack mobility, losing the hook grip can allows them to keep the bar on the shoulder. Getting the bar on the shoulders enables them to better use the hips and legs for the push jerk. Athletes who are mobile enough may be able to maintain the hook grip throughout the whole movement.

Bar Path
The idea of the bar path here is similar to the snatch. With the clean and jerk, there are a couple more options. We can either bring the bar back down to the shoulder first or down to the hips first. Bringing it to the shoulders first is slower, but allows for more control. Bringing it from overhead down to the hips is faster, but can pull athletes forward. Choose the one that allows for the most control of the weight.

No Hook Grip
No need to use the hook grip for the thruster. It is only beneficial when pulling the bar off the floor. With the bar starting on the shoulder, we can look to maintain a loose, but full grip on the barbell to allow for maximum contact with the body.

Bar Path
When bringing the bar back down to the shoulders, we can focus on pointing the elbows forward instead of down. Forward puts athletes in the same front rack position they started in. Elbows down allows that bar to slip down the shoulders and creates a more difficult position for athletes. Forward elbows are high elbows. We’ll practice this with the push presses before adding in the squat.


  • Take the total barbell volume, 90 reps into account
  • Think of each change of movement as different gears
  • Gear 1: Snatches
  • Gear 2: Clean and Jerks
  • Gear 3: Thrusters
  • Here are some thoughts on how to break up the 30 reps:
    • 3 Sets: 10-10-10 or 12-10-8
    • 4 Sets: 8-8-7-7
    • 5 Sets: 6-6-6-6-6


  • Being the first movement of the workout, this is our first gear
  • Allows you to settle in and get a feel for the workout
  • Smooth is fast here


  • This is our second gear
  • Look to move a little faster here, but all while staying in control


  • Finish strong on the thruster
  • This is our third gear
  • Last movement of the day, so empty the tank