WOD: Snatch Balance & OHS & Monster
Wednesday, September 23, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 5 PVC Pass Through 3 Bootstrap 5 PVC Snatch Press 5 Plate G2O 5 PVC OHS 5 Up Downs
Snatch Press + OHS 2 x (3 + 2) Snatch Balance + OHS 2 x (2 + 2)
Score type: Not Scored
Snatch Balance + OHS
5 x (1 + 2)
Score type: Load
Prep
3 Rounds 3 Wall Balls 2 Snatches 1 Burpee
Score type: Not Scored
Monster
10 Rounds 9 Wall Balls 6 Snatches (75/55lbs) 3 Burpees
What Makes This Workout Effective
The strength piece and the workout share one position: catching the bar overhead in a squat. Snatch balance plus overhead squat, five sets of one balance and two squats, is scored for load and trains the fast drop under the bar and a stable, locked-out overhead position. Monster then puts the snatch under fatigue: ten rounds of 9 wall balls, 6 snatches at 75/55lbs and 3 burpees. The wall balls and burpees drive your breathing up, and the snatches ask you to stay precise anyway.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Snatch balance + overhead squat, 5 x (1 + 2), building load; Monster as written: 10 rounds of 9 wall balls, 6 snatches at 75/55lbs, 3 burpees |
| Intermediate | Snatch balance + overhead squat with a lighter bar and full depth; Monster with power snatches at a lighter load, a lighter wall ball, and step-back burpees |
| Beginner | PVC or empty-bar snatch balance + overhead squat on the same 5 x (1 + 2) scheme; Monster with hang power snatches at a light technique load, a light wall ball to a lower target, and burpees without the jump |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 3 Rounds / 5 PVC Pass Through / 3 Bootstrap / 5 PVC Snatch Press / 5 Plate G2O / 5 PVC OHS / 5 Up Downs / Snatch Press + OHS / 2 x (3 + 2) / Snatch Balance + OHS / 2 x (2 + 2) |
| Snatch Balance + OHS | 5 x (1 + 2) |
| Prep | 3 Rounds / 3 Wall Balls / 2 Snatches / 1 Burpee |
| Monster | 10 Rounds / 9 Wall Balls / 6 Snatches (75/55lbs) / 3 Burpees |
FAQ
Q: How heavy should I go on the snatch balance and overhead squat?
A: Let the overhead squats set the ceiling, not the snatch balance. The two squats after each balance are where a heavy bar starts to drift forward. Build across the five sets only while all three reps stay locked out and on balance.
Q: How do I keep the snatches clean in Monster?
A: Treat the 6 snatches as the part to protect. Break them into small sets or singles from the start rather than waiting until your form slips. The wall balls and burpees are where you can push; the barbell is where you stay patient.
Q: Can I scale the snatch for Monster?
A: Yes. See the Scaling Options table above. Power snatches, hang power snatches or a lighter bar keep the same pattern. Tell your coach before class if the snatch is new to you, and they’ll set your load.
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