"Snake Oil"


"Snake Oil" [COMPETE]

For Time:
45/36 Calorie Echo Bike

Directly Into....

Power Snatch (95/65)
Chest to Bar Pull-ups
Echo Bike Calories*

* Women: 15-12-9 Calories

KILOS: 43/29

"Snake Oil" [TRAIN]

For Time:
45/36 Calorie Echo Bike

Directly Into....

Power Snatch (95/65)
Strict Pull-ups
Echo Bike Calories*

* Women: 15-12-9 Calories

KILOS: 43/29

"Snake Oil" [SWEAT]

For Time:
45/36 Calorie Echo Bike

Directly Into....

Power Snatch (75/55)  
Echo Bike Calories*

* Women: 15-12-9 Calories

KILOS: 34/25

Daily Mindset

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” - Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to - fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1 Minute Echo Bike
20 Second Banded Pull-Aparts
20 Second Banded Pass-Throughs
20 Second Banded Around the World
20 Second Banded Good Mornings

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Echo Bike Buy-In: Should take between 2:00-4:00 to complete.
  • Power Snatch: Weight we can cycle for 15+ reps unborken when fresh.
  • Chest to Bar Pull-Ups: Variation we can complete 20 reps in under a minute when fresh.

Snake Oil Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 24:00]

Snatch Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Snatch
15 Seconds Behind the Neck Press
15 Seconds Overhead Squat
15 Seconds Snatch Balance

4 High Hang Snatch
REST, Cue punchout to receive the bar with locked out elbows.
4 Above Knee Hnag Snatch
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Snatch

Snatch Teaching Video

10 Scap Retractions

  • Cue ears in front of biceps.
    10 Kip Swings
  • Cue pinky knuckle on top of bar. The kip is generated by the shoulders, not the feet.
    2-3 Strict Pull-Ups
  • Cue pulling elbows to the floor.
    5 Kipping Pull-Ups
  • Cue full control throughout the kip. Never just falling. Scap engaged position throughout.

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Don't die on the buy-in.
  • The 21-15-9 is a trap that makes us think high intesnity. Think moderate intensity for this workout.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

4 Cal Echo Bike
5 Power Snatch
5 Chest to Bar Pull-Ups

How to Run a Practice Round

Bathroom, Water, Questions [27:00 - 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [30:00 - 50:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Community Building [50:00 - 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Community Building Video



  • Power Clean
  • Sub Dumbbells
  • Kettlebell Swings


  • 55/45 Cal Row, Ski, or Bike Erg
  • 500m Run


  • Chin Over Bar
  • Banded
  • Ring Rows
  • Bent Over Rows

Home WOD

For Time:
45/36 Calorie Echo Bike

Directly Into….

Power Snatch (95/65)
Chest to Bar Pull-ups
Echo Bike Calories*

After Party

3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets