W.O.D. and Extra Work Wednesday 2/5/20


W.O.D. and Extra Work Wednesday 2/5/20

Accessory Snatch Work – 15 minutes

Work up to a moderately heavy 3 rep, behind the neck snatch grip push press

*The snatch push press is a basic skill transfer strength exercise for the snatch, to help gain comfort getting under the bar.

Watch this brief video to understand what you are doing and shooting for… https://www.youtube.com/watch?v=ILjj7AXB1V0


  • Bar muscle-ups are the big movement on paper
  • Athletes with goals of competing in the sport can complete bar muscle-ups or a progression
  • Athletes with goals outside of the gym can complete 10 pull-ups or 5 strict pull-ups


  • Should be able to complete 10+ reps unbroken when fresh on Power Snatch
  • Within the workout, singles or small sets will likely be the best options
  • Ideally clearing the rope in one planned set per round


  • Reduce reps, 40 Single Unders or 30 seconds of double under practice on rope
  • For those who have competitive goals, but don’t have bar muscle-ups yet, reduce the reps or complete jumping bar muscle ups from a box

Conditioning WOD – 15 minutes
As many rounds + reps as possible in 15 minutes of…
25 Double Unders
5 Power Snatches 135/95
25 Double Unders
5 Bar Muscle-ups

Wrists To Hips
In a shoulder heavy workout, it will be important to stay efficient on the rope. When the hands move too far away from the body, the shoulders take on more of the workload and athletes are more likely to trip. Today, let’s focus on keeping the wrists a couple inches in front of the hip bones. If we can keep the hands here throughout the rotation, we’ll always know where the rope is going to be. This preserves the shoulders, keeps the rope long, and trips down.

Movement Substitutions
Reduce Reps
40 Single Unders
30 Seconds Double Under Practice

Press Back
Over the last few weeks, we talked about the difference between pull-ups and chest to bars. The chest to bar variation requires athletes to get further around the bar than the regular pull-up. With the bar muscle-up, we’ll take it one step further than the chest to bar. Rather than just making contact with the chest, we now have to get the bar down towards the belly button. This is our pivot point. Getting the bar that low allows us to rotate over the bar. This doesn’t happen by pulling harder. We get the bar lower by pressing back even more on the bar. This is the focus of our upper body today. Press, press, press. Now for the lower body.

The upper body isn’t the only thing that changes. The lower body also plays a significant role. If athletes can get their feet a little higher, it will be easier to get their hips and belly button close to the bar. As athletes press back into the hollow position, they will need to be patient and look for the toes. Seeing the toes on the horizon is their cue to snap the hips up and pull the feet back together. Bringing the feet back together is something that helps them more easily transition over the bar. A common fault is pulling one foot back before the other. This usually forces the “chicken wing” position, where athletes shoot one arm over before the other. Keep the body as square as possible. Watch this video for movement prep and a potential substitution.

Movement Substitutions
Reduce Reps
Jumping Bar Muscle-ups
10 Pull-ups

Press Back
A similarity between the bar muscle-up and the power snatch is the use of the lats. In the same way we had to press back on the pull-up bar, we have to press back on the barbell during the snatch. As athletes break the bar off the floor, the lats are what keeps the bar close to the middle of the body. Whenever the bar is below the hips, the focus is pressing the weight towards the body with the lats.

Elbows High
In the bar muscle-up, our body went around the bar. In the snatch, we don’t want the bar to go around our body. We want that thing as close as possible. When athletes “jump” the bar up overhead, we want the elbows to track high and outside. This prevents the bar from looping away. Athletes should “feel the steel” on their chest or try and “get the bar under the shirt”. Just like in the front squat yesterday, the closer it stays, the less it weighs.


  • With small rep numbers, we transition from movement to movement very quickly
  • Quick transitions and small rep numbers in a longer workout can be deceiving
  • Come out more conservative than you think you need to
  • Consistently throughout is more important than speed early on


  • If the weight and bar muscle-ups will be challenging, these aren’t super important
  • Take a longer break before starting if needed and aim for 1 planned set


  • Singles might be the most sustainable strategy
  • Small sets like 3-2 or 2-2-1 are the next best options


  • Strategy is athlete dependent, but all about picking something that they can maintain later on
  • Could be unbroken, singles, 3-2, or 2-2-1
  • Pick something from the beginning that you are confident in, even when tired


Row Conditioning 3 Rounds: 35/24 Calorie Row Rest

1:30 Between Rounds

3 Rounds: 25/18 Calorie Row

Rest 1:30 Between Rounds

3 Rounds: 15/12 Calorie Row

Rest 1:30 Between Rounds