WOD - Monday 2020-12-14


Today is a strength day focused on hang squat snatches.  We will build over the course of 5 sets to a heavy set of 5 reps (maintaining form and bar speed).  These do not need to be rapid fire, but instead we should treat each snatch as it’s own rep.  If you need to drop the bar before all 5 reps are complete, it will count as a missed set.  If you miss 2 sets in a row, decrease the weight on the bar.  Chest up, back tight, bar into hips, FAST pull under.

We’ll sneak in some bonus midline work at the end.  Turkish get ups build coordination, overall strength, and amazing shoulder stability.



  • Lat roll x 1 min each

  • T-spine extension x 1 min

  • PVC Shoulders

  • PVC OH Squats

  • Spidermans x 5 each


  • Bergener Warmup

  • 5 Shrugs

  • 5 High pulls

  • 5 Muscle snatch

  • 5 OH squats

  • 5 High hang snatch

  • 5 Hang snatch

  • 5 Mid shin snatch


Hang Squat Snatch



30 Turkish get ups


Wall lean/Down dog x 2 min

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