"Might as Well Jump"


[Part 1]

On the 3:00 x 5 Sets:
3 Push Jerks

  • Same Weight Across

[Part 2]

"Might As Well Jump" [COMPETE & TRAIN]

AMRAP 14:  
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps

Barbell: (95/65)
Box: (24"/20")
KILOS: 43/29

"Might As Well Jump" [SWEAT]

AMRAP 14:  
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps

Barbell: (75/55)
Box: (24"/20")
KILOS: 34/25

Daily Mindset

“You can easily judge the character of a person by how they treat those who can do nothing for them.” - Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece - the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
30 Second Box Step-Ups
30 Second Box Pigeon Each Side
30 Second Box Prayer Pose
30 Second Box Jump with Step Down

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: Rounds + Reps
  • Thrusters: Weight we can complete unbroken the entire workout.
  • Power Snatch: Weight we can cycle 10+ unbroken when fresh.
  • Box Jumps: Step down each rep. No rebounding.

Migh as Well Jump Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 12:00]

5 Strict Press

  • Bar path up and back.
    5 Push Press
  • Vertical torso during the dip.
    5 Push Jerk
  • Receive bar with locked out elbows.

Push Jerk Teaching Video

Part 1, Push Jerks [12:00 - 27:00]

On the 3:00 x 5 Sets:
3 Push Jerks

  • Same Weight Across

Teaching, Part 2 [27:00 - 32:00]

5 Air Squats

  • Grab the floor with your toes and screw your feet into the ground.
    5 Front Squats
  • Full grip on the bar with elbows up.
    5 Push Press
  • Take note of the depth of the push press. This is the depth point during the thruster when we want to start accellerating the bar overhead.
    5 Thrusters
  • Accellerate the bar at the top of the squat, not starting in the bottom.

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

15 Second Bunny Hops
15 Second Box Step Ups
15 Second Box Jumps With Step Down

  • Land soft and quiet.
  • Drive knees up to ensure we get on top of the box, especially when fatigued.
  • Stand up to full extension.

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Start round 1 at the pace you think you'll have in round 3.
  • Recover on the box jumps.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

7 Thrustesr
7 Box Jumps
7 Power Snatch
7 Box Jumps

Gives athletes a chance to explore how long a roudn will take.

How to Run a Practice Round

Bathroom, Water, Questions [34:00 - 36:00]

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 [36:00 - 51:00]

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 [51:00 - 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



  • Reduce Loading
  • Sub Dumbbells
  • 2 x Air Squats


  • Reduce Box Height
  • Reduce Reps
  • Box Step-Ups
  • 1.5 x Squat Jumps
  • Reverse Lunges


  • Reduce Loading
  • Hang Power Snatches
  • Dumbbell Power Snatches
  • Kettlebell Swings

Home WOD

AMRAP 14:  
7 Dumbbell Thrusters
7 Broad Jumps
7 Dumbbell Power Snatches
7 Braod Jumps

After Party

3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups

Rest 2 Minutes Between Sets