Monday 260309
Monday, March 9, 2026
Pre-WOD quick brief
Objective
Hold consistent minute-by-minute pacing
Score rule
Score: numeric value by workout format
Structure
⏰ EMOM
Adjust pacing to today's format and keep final score entry precise.
Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang squat snatch
Minutes 11-20 - 1 squat snatch
Official Guidance
🧠 Stimulus and Strategy▼
Today, you'll take on heavy snatch variations, building in load. Remember, heavy is relative to each person, so challenge yourself with heavier loads, while ensuring you can maintain sound mechanics throughout. Focus on the first and second pulls during the first lift. Focus on the second and third pulls in the second lift. Then, use the third lift to pull it all together.
⚖️ Intermediate Option▼
Same as Rx'd.
🌱 Beginner Option▼
Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang power snatch
Minutes 11-20 - 1 power snatch + overhead squat
On-demand AI insights
AI can generate a session plan, muscle analysis, coach instructions, and community insights based on today's WOD.
AI insights are optional. They may be inaccurate and are for guidance only. AI can never replace a coach.
Performance input
Recommended entry: completed minutes/rounds or total score per workout notes.
Leaderboard
No performances yet. Be the first!