Final
Workout Details
For Time:
21-15-9 reps of:
↳ 135/95 lbs (61/43 kg)
Then, perform:
30 Snatches (135/95 lbs)
Finally, 21-15-9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
Coaching Tips
Strategy
- 1Break up the 21-15-9 sets for cleans and thrusters if needed and focus on maintaining good form throughout.
- 2On the snatches, consider doing them in manageable sets, such as 5s or 10s, to prevent fatigue before moving to the next segment.
- 3Transition quickly between movements to maintain heart rate but manage your pace to avoid burning out too early.
- 4For ring dips, ensure that shoulder stability is maintained; consider using banded dips if fatigue affects form.
- 5Pace your efforts accordingly, especially in the thrusters, as they are dynamic and can tire you out quickly.
Safety Considerations
Technical Focus
Watch for poor form during lifts, especially with the snatch and clean to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 300 meters Row
Mobility Work:
- 10 Shoulder Dislocates
- 10 Hip Openers
- 30 seconds each Wrist Stretch
Activation Set:
2 rounds- 5 Light Cleans(Use 50% of the working weight.)
- 5-10 Ring Dips (Assisted)
- 10 Air Squats
Scaling Options
Intermediate
Reduce weights by ~20% and modify movements for volume management.
- 1
clean
Reduce weight.
Weight: 108/76 lbs (49/34 kg)
- 2
ring dip
Use banded dips.
- 3
snatch
Reduce weight.
Weight: 108/76 lbs (49/34 kg)
- 4
thruster
Reduce weight.
Weight: 76/52 lbs (34/24 kg)
- 5
pull up
Perform assisted pull-ups.
Scaled
Adjust weights by ~40% and modify movements accordingly.
- 1
clean
Reduce weight.
Weight: 81/57 lbs (37/26 kg)
- 2
ring dip
Use banded dips.
- 3
snatch
Reduce weight.
Weight: 81/57 lbs (37/26 kg)
- 4
thruster
Reduce weight.
Weight: 57/42 lbs (26/19 kg)
- 5
pull up
Use ring rows instead.
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