WOD: Judge Jerry
Saturday, August 15, 2026 | CrossFit MYO, San Jose CA
The Workout
Judge Jerry
6 Rounds 5 Power Snatches (95/65lbs) 5 Hang Squat Snatches (95/65lbs) 5 OHS (95/65lbs) 1min Rest
What Makes This Workout Effective
Today’s For Time piece builds shoulder endurance and overhead stability through 90 total reps of snatch variations at a moderate load. The complex of power, hang squat, and overhead squat snatches challenges your ability to maintain positions under fatigue while the enforced rest intervals allow partial phosphocreatine recovery to sustain power output across all six rounds.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 5 Power Snatches (95/65lbs), 5 Hang Squat Snatches (95/65lbs), 5 Overhead Squats (95/65lbs) |
| Intermediate | 5 Power Snatches (75/55lbs), 5 Hang Power Snatches (75/55lbs), 5 Overhead Squats (75/55lbs) |
| Beginner | 5 Dumbbell Power Snatches (35/25lbs), 5 Dumbbell Hang Power Snatches (35/25lbs), 5 Dumbbell Overhead Squats or 5 DB Thrusters (35/25lbs) |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Empty-bar snatch progression: overhead squat, hang positions, and footwork. |
| Skill | 15 min | Build to workout weight with clean reps at each snatch variation. |
| WOD | ~25 min | Judge Jerry: 6 rounds of 5 power snatches, 5 hang squat snatches, and 5 OHS, resting 1:00. |
| Cooldown | 10 min | Shoulder, wrist, and t-spine stretch. |
FAQ
Q: How should I pace the transitions between the three snatch variations within each round?
A: Treat each round as a single unbroken complex — the barbell shouldn’t hit the floor until all 15 reps are done. Move deliberately: power snatch, lower to hang for the squat snatch, stand tall, then immediately sit into the OHS. If form breaks on the hang squat snatch, power snatch the second rep and overhead squat it instead.
Q: What’s the best way to use the 1-minute rest to maintain intensity across all six rounds?
A: Stand up, walk slowly, and take controlled nasal breaths for the first 30 seconds — don’t sit or bend over. In the final 30 seconds, do 2-3 light PVC pass-throughs and visualize a smooth first power snatch. Avoid chalk-ups or water until after round 3; the clock keeps running whether you’re ready or not.
Q: I’ve never done a hang squat snatch — what’s the difference from a regular squat snatch and how do I scale it safely?
A: A hang squat snatch starts from above the knee (hang position) rather than the floor, removing the first pull and forcing a faster, more explosive turnover. Scale to a hang power snatch + overhead squat combo: power snatch from the hang, stabilize overhead, then perform your overhead squat. This builds the same receiving position confidence without the deep catch timing demand.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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