Work to a heavy snatch balance or overhead squat



For time:
75 Power snatch (75 lb./55 lb.)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008, in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. “RANDY” was first posted on February 13, 2008.

Compare to September 8, 2011. Post snatch balance/OHS loads and Randy time to comments.

Please note, all of the movements today may seem intimidating, but I promise that a) they are FUN!!! and b) are completely scalable for everyone’s level of technique. And, when I say FUN, I’m not just saying that to get you to come – they really are fun! If you’ve never done snatch balance or overhead squats, you really don’t know what you are missing out on – today is the day to come learn!!!! 🙂

Note #2: Snatch balance is a great lift for those of you looking to increase your snatch 1RM. There is a direct correlation between what you can snatch and snatch balance. In theory, you should be able to snatch balance 100% of your best snatch. If you work on snatch balance and it goes up, your snatch 1RM will go up as well.


The relationship between exercise and inflammation and what it means for your workouts, Mark’s Daily Apple

Split snatch with Coach B:

Post thoughts to comments.

Thursday WOD, January 26, 2012

4 thoughts on “Thursday WOD, January 26, 2012

  • January 26, 2012 at 7:10 am

    7:06 Rx. My forearms are fried.

  • January 26, 2012 at 8:16 am

    5:41rx..grip was weak

  • January 26, 2012 at 12:20 pm

    155 on the Snatch Balance
    5:25 WOD

  • January 26, 2012 at 5:59 pm

    Wish I coulda come in and stomped y’all today. Shoulder is giving me trouble and taking it easy is probably the smart thing, and not high rep snatches!

Comments are closed.