W.O.D. Monday 7/20/20


W.O.D. Monday 7/20/20

Strength – 15 minutes

Build to a Heavy 3 position snatch Complex


  • We’ll have 15 minutes to build up in weight on the 3-position power snatch
  • More important than the load or speed is hitting the proper positions
  • For the first 8-10 minutes, let’s get in a lot of lighter sets
  • Use the last 5-7 minutes to build to a heavier, but good looking complex

“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Conditioning WOD – 10 minutes

As many rounds + reps as possible in 10 minutes of…
60/45 Calorie Machine
100 Double Unders

Time Remaining:
Max Power Snatches (115/85)

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s 2-part workout has a Power Snatch focus
  • We’ll start by working the 3-positions of the power snatch in our Strength & Technique piece
  • These 3 positions are the high hang, hang, and floor (pockets, above the knee, floor)
  • This 10-minute workout starts with a buy-in of machine calories and double unders
  • After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining
  • Your score today is total completed power snatches
  • You can expect to have about 3-4 minutes to accumulate power snatches


  • We’ll move a light-moderate barbell for this station
  • This should be a load you can complete for 12+ unbroken reps when fresh
  • Within the workout, due to the time you’ll be moving, these will likely be completed as quick singles


  • Choose a number or variation that you can complete within 2 minutes

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds Each
Easy Machine
Easy Single Unders
PVC Pass Throughs Video

Moderate Machine
Quick Single Unders
PVC Straight Leg Swings (15 Seconds Each) Video

Faster Machine
High Single Unders
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

MOBILITY [12:00 – 15:00]
Warrior Squats: 1 Minute

PVC Sotts Press: 1 Minute


The 3 Positions
With power snatches in both parts of today, we’ll dedicate our teaching efforts totally to this movement. The most important aspects of the snatch are in order: positioning, speed, load. We want to maintain these priorities within the 3-Position Power Snatch. The 3 positions are essentially the checkpoints we want to hit along the way to ensure good technique. Take a look at the Daily Teaching Video listed above for a visual on these 3 positions. See below for a short summary:

  • High Hang (Pockets):
    • The bar rests around the pockets with the shoulders slightly forward of the bar
    • This is the final checkpoint we want to hit before “jumping” the weight overhead
    • Be fast up and down from this position
  • Hang (Above the Knee):
    • We’ll define the hang position as just above the knee
    • The shoulders are way in front of the bar in this position
    • The focus here is to make sure the bar stays close to the body by sweeping it in with the lats
  • Floor:
    • The final position is with the bar resting on the floor over the middle of the foot
    • The focus here is making sure we can get to the “hang” position with good form
    • The shoulders and hips should rise together at a controlled speed to make this happen

Cycling Reps
While the first part of our teaching focused on technique, this section will focus on efficiency of cycling single reps in our conditioning piece. Quick singles will likely be the most sustainable option. There are a few things that can make each single rep just a hair faster, which could be a big difference in reps over 3-4 minutes of work. The big things we’re looking for here are:

  • Stay close to the bar. Keep at least one foot “in cement” to maintain a short distance. This allows you to get back for the next rep quickly.
  • Put both hands on the bar at the same time. This takes some accuracy to get the right width, but it’s a lot quicker than doing one hand at a time.
  • Find a rhythm between reps with your breathing. Taking 2-3 breaths between singles can keep you consistent with time and help you get oxygen.

Movement Prep
Establish 3 Positions With PVC Pipe
5 Reps From Each Position With PVC Pipe
3 Reps From Each Position With Empty Barbell
1 Full Complex (1 Hang Hang + 1 Hang + 1 Full Power Snatch) With Empty Barbell
1 Full Complex with Light Weight
5 Singles With Light Weight


  • We’ll have 15 minutes to build up in weight on the 3-position power snatch
  • More important than the load or speed is hitting the proper positions
  • For the first 8-10 minutes, let’s get in a lot of lighter sets
  • Use the last 5-7 minutes to build to a heavier, but good looking complex


  • Reduce Reps
  • 2 Minutes of Practice (100 Reps Max)
  • 150 Single Unders (1.5x)
  • Double Taps (Equal Reps) Video
  • Line Hops (Equal Reps) Video
  • Over-and-Back Dumbbell Hops (1/2 Reps) Video


  • Alternating Dumbbell Power Snatches Video
  • Double Dumbbell Snatch Video
  • Devil’s Press Video
  • Odd Object Ground to Overhead Video
  • Slamballs Video
  • Kettlebell Swings

PRACTICE ROUND [40:00 – 45:00]
1 Round
With Workout Weight:
5 Calorie Machine
10 Double Unders
3 Power Snatches

STRATEGY + WOD [45:00 – 60:00]

  • The opening machine is important, but not as important as being able to thrive through the double unders that follow
  • Move at a pace here that allows you to minimize trips and breaks on the rope
  • The time made up with a fast effort on the machine can easily be lost with multiple trips on the rope
  • You should be able to pick up your rope within 5-10 seconds of clearing the machine


  • Today may be a good opportunity to try and clear this movement with larger sets
  • Even if you become fatigued from the rope, you’re likely completing singles on the barbell following the 100 double unders
  • Singles on the power snatches will allow you to catch your breath from these larger sets
  • Consider the following options to get to 100 reps:
  • 1 Set: 100
  • 2 Sets: 50-50
  • 3 Sets: 40-30-30
  • 4 Sets: 25-25-25-25
  • 5 Sets: 20-20-20-20-20


  • The most sustainable approach once you get to the barbell will likely be quick singles
  • The biggest difference maker in the long run with quick singles is how fast you start the next rep
  • Letting the bar bounce all over the floor can eat up valuable time
  • Having some control of the bar to the ground can help you get your hands back on it quickly for the next rep
  • Keep your feet close to the bar and find a speed between reps that you are able to sustain until the end of the workout


Capacity Builder
[On the 0:00]
40/30 Calorie Machine
20 Lateral Bar burpees

[On the 5:00 & 9:00]
30/24 Calorie Machine
15 Lateral bar burpees

[On the 13:00, 16:00, & 19:00]
20/15 Calorie Machine
10 Lateral Bar Burpees