W.O.D. Wednesday 8/7/19


W.O.D. Wednesday 8/7/19

Strength – 15 minutes

Build to a Heavy Power Snatch 3 position complex (from mid thigh, from knees, from ground)


  • Athletes will have 15 minutes to build to their heavy complex
  • Find a balance here between moving well and increasing load
  • This is coaches best opportunity to see and correct the snatch


“No one was ever wise by chance.” – Seneca

Take two individuals, on a hike in the woods.

The first trips over a root, and after the stun, kicks the root in frustration and storms away.

The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan the path ahead. And he moves forward now paying closer attention, knowing it could have been far worse.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance, but by choice.

Conditioning WOD – 15 minute cap

5 Rounds for time of…
10 Power Snatches (95/65)
10 Box Overs (24/20)


  • Two part, snatch focused workout
  • For the 3-position snatch, we are hitting one snatch from the pockets, just above the knee, and the floor
  • The goal with the 3-position snatch is to work through the 3 “checkpoints” we’re looking to pass through with the power snatches in the workout


  • No need to stand to full extension on the box overs


  • Choose a weight you can complete in around a minute each round

The footwork on the snatch and the box jump over are essentially the same. Jumping and landing on the box is a great unweighted tool that can also help us improve on the barbell. In the jumping position, the feet are placed right under the hips. Athletes load back, reach triple extension, and then land in a quarter squat on the box with feet at shoulder width. The mechanics of jumping and landing seem pretty simple here, but can get fairly complicated on the barbell. Thinking of the snatch just like a jump and a land on a box can simplify a movement that requires a lot of coordination.

Burgener Warmup with PVC
*The Burgener Warmup is a great drill to hammer home many different aspects of the snatch. Each drill has its own goal and mind, building to the overall movement. See the daily video for a visual of the Burgener Warmup in action. Below is a summary of each movement: *

  1. Down and Up: Working on speed through the middle while driving through the heels, keeping the chest vertical, and the arms relaxed
  2. Elbows High and Outside: Working on keeping the weight close, painting a line on the shirt with the bar
  3. Muscle Snatch: Working on a fast turnover by snapping the hands above the elbows
  4. **Snatch Drop: **Working on footwork as we drop to 2 inches, 4 inches, and 6 inches
  5. Snatch Lands: Working on footwork, this time dropping all the way down to full depth (Full Depth)

After rolling through the Burgener Warmup with both the PVC Pipe and the barbell, we can work from the 3 positions we’ll be looking to hit in the complex and the workout. These 3 positions are the “checkpoints” we want to pass through to ensure a good looking lift.

Movement Prep
3 Reps of Each Burgener Warmup Movement with PVC Pipe
3 Reps of Each Burgener Warmup Movement with Barbell
3 Reps From Each Position (Pockets, Above the Knee, Mid-Shin)


  • Find a way to minimize rest between sets on the power snatches, as that is the only station we’d stop moving on


  • A couple break-up strategy ideas:
    • 6-4 or 5-5 (Bigger chunks, but can also come with bigger breaks)
    • 4-3-2-1 (Descending reps schemes can be easier to tackle mentally and physically)
    • 1-2-3-4 (This can be helpful coming off the box jump overs, as it gets you started on your set with an easy with a single rep before building up)


  • Cycle time doesn’t have to be fast, just continuous
  • Find a rhythm that keeps you moving for all 10 reps