July 10, 2019

“Kind words can be short and easy to speak, but their echoes are truly endless.” – Mother Teresa

The simple “thank you” could very well be the most underrated words in vocabulary.

We may be great at “feeling” gratitude, which is ever important. But we often need to remind ourselves of the impact it has, when we express it to another. It’s not the times a stranger holds a door for us, or a clerk gives us change. Although it is proper to say thank you here, it’s more about the times that we *don’t have to say it*.

Taking a moment to thank a friend, who has always been there for you. Stopping to express to our neighbor how much we enjoy living next to them. Telling a co-worker how lucky we feel to be able to work with them every day.

Although just a second in our day, their echos can “truly be endless”.

A) : Snatch Primer
5 Sets, resting ~30-45s between:

3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s hold)

Sets #1+2+3 – 35% of 1RM Snatch
Set #4 – 40%
Set #5 – 45%*


On the Muscle Snatch, we are not re-dipping beneath the bar on the catch here. This allows us to train the speed of our turnover, which is the transition from the pull, to the punch. Speed through this transition is important in our lift, and finding repetitions here will translate over to our heavier reps later.

On the Snatch Grip Push Jerks, now we are focusing on getting beneath the bar. Focus is on our position in our shoulders, along with what we are doing with our hips and feet. Aim here is to drive our hips back into a strong power catch position, placing the weight back on the heels (versus knees and hips forward). This is confirming our “power catch” position.

On the Pausing Overhead Squat, let’s pause in the bottom for a full 3-count. This allow us to check in on our positioning. Heels, knees, proud and upright torso, and shoulder external rotation.

B) : Leg Work (5 Rounds for time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50s/35s)
15/12 Calorie Assault Bike

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 24/20″, 35s/20s, Cal Row
Scaled (FITNESS): 24/20″ Step-up Overs, Lighter than Rx DB, Cal Row

Target: 2:30-3:00/rd
Next Level
C) : Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch*Record in WODIFY

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

D) : Metcon (Time)

5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.

*Athlete choice on loading