For TimeMetconBenchmark06:00
Hat Trick
3 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
06:00
3 Rounds for Time:
Sprint
20Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Target height 12/11 ft
6Alternating Dumbbell Snatch
↳ 100/70 lbs (45/32 kg)
Rest 4 Minutes
Time Cap: 2 minutes per round
Coaching Tips
Strategy
- 1Pace your sprint to ensure you can perform the wall balls and dumbbell snatches with good technique.
- 2Aim to keep wall ball shots unbroken; practice optimal timing to transition from the wall ball to dumbbell snatches without resting too long.
- 3Break down the dumbbell snatches to 3 sets of 2 if fatigue sets in, ensuring full extension at the top for safety and efficiency.
- 4Use the 4-minute rest wisely to recover; focus on breathing and hydration to prepare for the next round.
Safety Considerations
Technical Focus
Ensure proper form during dumbbell snatches to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Light row to increase heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Dislocates - 10 reps(Use a band or PVC.)
- 5-10 Wall Ball Squats - 5-10 reps(Practice the squat position.)
Activation Set:
2 rounds- 8-10 Dumbbell Deadlifts - 8-10 reps
- 5-10 Wall Ball Shots - 5-10 reps
- 3-5 each arm Dumbbell Snatches (light) - 3-5 each side(Use a lighter weight for technique.)
Scaling Options
Intermediate
Reduce wall ball and dumbbell snatch weights by ~20%.
- 1
wall ball shot
Reduce wall ball weight.
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
alternating dumbbell snatch
Reduce dumbbell snatch weight.
Weight: 80/56 lbs (36.3/25.4 kg)
Scaled
Reduce wall ball weight by ~40%, and use lighter dumbbells.
- 1
wall ball shot
Reduce wall ball weight significantly.
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
alternating dumbbell snatch
Use lighter dumbbells for snatches.
Weight: 60/40 lbs (27.2/18.1 kg)