W.O.D. Friday 2/26/21


W.O.D. Friday 2/26/21

**”As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela **

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Snatch Technique – 10 minutes

On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch

Break It Down

  • Let’s complete our squat snatch progression first with a PVC (5 Reps Each) and then with a barbell (3 Reps Each)
  • You can see a break down of both movements in today’s Daily Video
  • Our snatch progression looks like this:
  • Snatch Deadlift: Knees are Speed Bumps
  • Hang High Pull: Bar on the Body
  • Hang Power Snatch: Fast Turnover
  • Overhead Squat: Push Up Against the Bar
  • Squat Snatch: Put it All Together


  • Athletes will complete 5 reps on the minute for 10 minutes
  • Let’s use one light weight across the board that allows for good technique
  • The goal here is to move incredibly well as we prepare for the squat snatches in the conditioning piece
  • This is the best time for coaches to see and correct movement
  • Every minute, focus in on 1-2 athletes depending on the size of your class

Conditioning WOD – 9 minutes

As many reps as possible in 9 minutes of…
3 Squat Snatches (95/65)
3 Toes to Bar
6 Squat Snatches (95/65)
6 Toes to Bar
9 Squat Snatches (95/65)
9 Toes to Bar

Add 3 Reps Per Round

WORKOUT BRIEF [0:00 – 5:00]

  • The first part of our workout today will prime us for the squat snatches in the conditioning piece
  • We’ll complete this 5 rep complex on the minute for 10 minutes
  • Choose a light weight across the board that allows for excellent technique
  • Click Here to see a demo of this complex
  • Following our technique complex is a ascending ladder couplet of squat snatches and toes to bar
  • We’ll score total reps of this workout over the 9 minutes
  • Use the following cheat sheet for scoring:
  • Finish 3’s: 6
  • Finish 6’s: 18
  • Finish 9’s: 36
  • Finish 12’s: 60
  • Finish 15’s: 90
  • Finish 18’s: 126
  • Finish 21’s: 168


  • Choose a lighter weight that you can complete as quick singles to quick sets of 3


  • Since we climb by 3 reps today, let’s modify the variation instead of the rep number to keep things simple
  • If you have 12-15 toes to bar unbroken, let’s complete toes to bar
  • If you’re not there yet, consider scaling the range of motion

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
PVC Around the Worlds Video
PVC Pass Throughs Video
PVC Lat Stretch Video
PVC Overhead Squats Video
PVC Sotts Press Video
PVC Straight Leg Swing (Right) Video
PVC Straight Leg Swing (Left) Video
PVC Arch Hold Video
PVC Hollow Hold Video
PVC V-Ups Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Pec Stretch on Wall: 30 Seconds Each Side

Wall Twist: 1 Minute Each Side

TEACHING [15:00-25:00]
Break It Down

  • We are going to break both of our movements down with short progressions
  • Each station will layer on another aspect of the movement to get to the full range of motion
  • The goal of each movement and progression looks like this:
  • Active Hang: 10 Scap Pull-ups Video
  • Push and Pull With The Shoulders: 10 Kip Swings
  • Push Hands Towards the Knees: 5 Knees To Chest
  • Gradually Increase Range of Motion: 5-10 Reps Building to Toes to Bar

PRACTICE ROUND [40:00-45:00]
1 Round
With Workout Weight:
3 Squat Snatches
3 Toes to Bar

STRATEGY + WOD [45:00-60:00]

  • The single digit rounds that you can see in the workout description essentially serve as the buy-in for the larger, double digit rounds
  • As we climb in reps, unbroken sets without a ton of rest will be challenging
  • For that reason, let’s come into this workout with a “chip away” mentality
  • Every set is divisible by 3, so naturally, quick sets of 3 can be a simple plan as these rounds get bigger
  • If there is one movement to break more, it’s the squat snatch
  • The bar comes back down to the ground anyways, so quick singles there aren’t a bad idea, as long as the hands are back on the bar fairly quickly
  • If the toes to bar end up falling apart, quick singles aren’t a bad idea either!
  • At the end of the day, do what you have to do to keep moving


  • Power Snatches
  • Alternating Dumbbell Squat Snatches
  • Alternating Dumbbell Power Snatches


  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises Video

Extra Work

3 Giant Sets:
15 Double Dumbbell Stiff Legged Deadlifts
20 Barbell Front Rack Lunges (10 Each Leg)
20-30 GHD Sit-ups

Rest 3 Minutes Between Sets