WOD: Hang Snatch + Uncle Phil — Snatch, Front Squat
Monday, June 15, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 2/2 Worlds Greatest Stretch 5/5 PVC Around the Worlds
3 Rounds 5 PVC Muscle Snatches 5 PVC OHS :10sec Dip Support
3 Rounds 3 Hang Muscle Snatch 3 Hang Power Snatch
6min EOMOM 5 Hang Power Snatch
Score type: Not Scored
Hang Snatch
10min EMOM 10 Hang Snatches
Score type: Load
Prep
3 Rounds 4 Front Squats 1-2-3 Ring Dips
Score type: Not Scored
Uncle Phil
10-8-6-4-2-2-4-6-8-10 Front Squats (95/65lbs) Ring Dips
What Makes This Workout Effective
Today’s EMOM targets explosive hip extension and overhead stability through a high volume of Olympic lifting. The transition from Hang Snatches to Front Squats and Ring Dips builds metabolic conditioning and muscular endurance, specifically challenging the core’s ability to stabilize under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Hang Power Snatches, Front Squats (95/65lbs), and Ring Dips |
| Intermediate | Hang Power Snatches (lightened barbell), Front Squats (75/55lbs), and Banded Ring Dips |
| Beginner | Dumbbell Hang Snatches, Goblet Squats, and Box Dips |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the 10-minute EMOM of 10 Hang Snatches?
A: Focus on a consistent rhythm rather than speed; treat the first 5 minutes as a steady build to ensure your form doesn’t break down as the volume accumulates.
Q: How do I manage the transitions between the Front Squats and the ascending/descending Ring Dips?
A: Set up your squat rack immediately next to your rings to minimize travel time, allowing you to maximize your recovery window between the strength and gymnastics portions.
Q: I’ve never done a snatch before; what should I expect?
A: You’ll start with PVC pipes to learn the “catch” position; the goal is to move the weight explosively from the hips to overhead in one fluid motion.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136