WOD: Hang Snatch & OHS & Snatch & The Undertaker
Wednesday, October 7, 2026 | CrossFit MYO, San Jose CA
The Workout
Hang Snatch + OHS + Snatch
Hang Snatch + OHS + Snatch (1 + 1 + 1)
Score type: Load
The Undertaker
6 Rounds 6 Front Rack Lunges (135/95lbs) 9 Pushups 12 Straight Leg Situps
What Makes This Workout Effective
Today’s workout combines a snatch complex with a six-round conditioning circuit. The Hang Snatch + OHS + Snatch complex (1 + 1 + 1, scored for load) builds power, stability and coordination, while The Undertaker’s Front Rack Lunges, Pushups and Straight Leg Situps test leg endurance, upper-body pushing and core control.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Hang Snatch + OHS + Snatch (1+1+1), 6 Front Rack Lunges (135/95lbs), 9 Pushups, 12 Straight Leg Situps |
| Intermediate | Hang Snatch + OHS + Snatch (lighter load), 6 Front Rack Lunges (115/75lbs), 9 Pushups (knees allowed), 12 Straight Leg Situps (bent knees allowed) |
| Beginner | Hang Power Snatch + OHS (lighter load), 6 Walking Lunges (bodyweight or light DBs), 9 Pushups (knees or hands on bench), 12 Situps (bent knees) |
FAQ
Q: How should I approach the Hang Snatch + OHS + Snatch complex?
A: Focus on speed and precision in the hang snatch, then transition smoothly into the overhead squat before completing the full snatch. Keep your core tight and avoid rushing the catch—quality over quantity.
Q: What’s the best way to move through The Undertaker’s six rounds?
A: Each round runs in order: 6 front rack lunges, 9 pushups, then 12 straight leg situps. Keep the bar in a steady rack position on the lunges so your legs and shoulders last for six rounds. Get down to the floor for the pushups and move straight into the situps so you don’t lose time between them.
Q: I’ve never done a hang snatch before—what should I know?
A: Start with a light barbell or even a PVC pipe. The hang snatch starts with the bar hanging at your hips instead of on the floor. Keep your chest up, stay over the bar, and drive through the floor before you pull yourself under it. Practice the dip and drive before adding weight.
Ready to Try It?
CrossFit MYO offers two free classes for newcomers. This workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136