W.O.D. Monday 1/11/21


W.O.D. Monday 1/11/21

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” -Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Snatch – 10 minutes

Every minute on the minute for 10 minutes complete 1 hang power snatch, building in weight as you go.


  • Every minute, athletes will complete 1 hang power snatch
  • There is the option to increase in weight or stay at one moderately challenging load across
  • Use moderate weights that balance both technique and power
  • Record the heaviest load lifted for the score

Conditioning WOD – 15 minutes

As many rounds + reps in 15 minutes of…
30 Air Squats (don’t sacrifice form for speed here)
20 Hang Power Snatches (75/55)
10 Strict Pull-ups

*Quick note – air squats are foundational and will get difficult here. Occasionally we revisit our most foundational moves and although these could be weighted, today your focus is on solid technique and moving quickly. Enjoy the soreness tomorrow from these simple air squats for FREE 🙂

WORKOUT BRIEF [0:00 – 5:00]

  • We have two parts today, both with one common movement: the hang power snatch
  • The first piece will give us a chance to work up to something heavier than workout weight
  • This is a great chance for coaches to see and correct the movement before the workout begins
  • Choose moderate weights that balance technique and power
  • Athletes can increase or stay the same across
  • This simple triplet workout that follows combines two bodyweight movements with a light weight hang power snatch
  • The air squats will go quickly, but we’ll have to grind through the final two movements
  • The intended scoring range is between 3.5-5 rounds


  • This light weight hang power snatch should be something you can complete in 2-4 quick sets
  • Hang is defined as anywhere above the knees


  • If you have over 10+ strict pull-ups unbroken, let’s complete this as written
  • If you’re not there yet, consider reducing the rep number or choosing a variation from modifications
  • This station is ideally completed in 1 minute or less

GENERAL WARM-UP [5:00-12:00]
2 Rounds
30 Seconds Hollow Hold Video
30 Seconds Air Squat (Arms Overhead)
30 Seconds Active Samson Video
30 Seconds PVC Overhead Squats Video

Snatch 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


  • The lats are big contributors to each movement today
  • On the strict pull-ups, we want to press down on the bar to initiate the movement
  • On the hang power snatches, we want to press the bar into the body to keep it close
  • This slight press back on both helps engage the big upper body muscles
  • In the strict pull-up specifically, it takes some strain off the biceps, which fatigue easier
  • Press down, then pull up

Movement Prep

  • 30 Second Hollow Hold on Floor
  • 20 Second Hollow Hold on Bar
  • 10 Scap Pull-ups Video
  • 1-3 Strict Pull-ups


  • With strict pull-ups to follow, the timing of the pull will be important today
  • If we try to rip the light bar overhead for 20 reps, it will negatively effect the pull-ups
  • Let’s practice keeping the elbows locked until we reach triple extension
  • To do that we’ll work a few different drills from the hang position in movement prep
  • Check out more on this teaching point in today’s Daily Video

Movement Prep

  • 5 High Hang Jump Shrugs (Pockets)
  • 5 Hang Jump Shrugs (Above Knees)
  • 5 Hang High Pulls
  • 5 Hang Power Snatches

PRACTICE ROUND [30:00-35:00]
1 Round
With Workout Weights:
10 Air Squats
5 Hang Power Snatches
3 Strict Pull-ups

STRATEGY + WOD [35:00-60:00]

  • This workout is all about managing the hang power snatches and strict pull-ups
  • The air squats are simply a station that provides a break from these two movements
  • The strict pull-ups provide the biggest challenge in terms of muscle fatigue
  • This is especially true following the barbell movement
  • Consider breaking the strict pull-ups up and hang power snatches quite a bit from the very beginning:
  • Hang Power Snatches:
    • 2 Sets: 10-10
    • 3 Sets: 8-7-5
    • 4 Sets: 5-5-5-5
  • Strict Pull-ups:
    • 2 Sets: 5-5
    • 3 Sets: 4-4-3
    • 4 Sets: 3-3-2-2
    • 5 Sets: 2-2-2-2-2
    • 10 Sets: Singles
  • Don’t feel like you have to stick to a particular rep scheme throughout
  • If you find yourself resting a lot, switch to smaller sets to keep moving


  • Single Dumbbell Hang Power Snatches
  • Kettlebell Swings


  • Reduce Reps
  • Ring Rows
  • Banded Strict Pull-ups
  • Double Dumbbell Bent Over Rows
  • Dumbbell Plank Rows Video

Extra Work (Before or after class)

Body Armor
3 Sets of 9 : Barbell Good Mornings
3 Sets of 12: Weighted Glute Bridges
3 Sets of 15: Strict Toes to Bar

Rest as Needed Between Sets