For TimeMetconWeightliftingBenchmark10:00
Isabel
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
30Snatch
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace yourself by breaking the 30 snatches into smaller sets (e.g., 5 or 10 reps) to maintain form.
- 2Focus on keeping your core tight throughout the lift to protect your spine.
- 3Use your legs to drive the bar upwards and avoid pulling with only your arms.
- 4Always ensure a stable catch position overhead, with the bar directly over your center of balance.
Safety Considerations
Technical Focus
Watch for improper bar path and back rounding.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Match the intensity of the snatch.)
Mobility:
- 5 Overhead Stretch - 30 sec(Focus on shoulders and thoracic spine.)
- 5 Hip Flexor Stretch - 30 sec(Open up the hips for better squats.)
- 5 Ankle Dorsiflexion Stretch - 30 sec(Improve mobility for squats and pulls.)
Activation:
2 rounds- 5 Fast Snatch Pulls(Use a light barbell to activate the muscles.)
- 10 Air Squats(Enhance lower body activation.)
- 5 each leg Plyo Box Step-Ups(Focus on explosive leg drive.)
Scaling Options
Intermediate
Reduce weight by about 20%
- 1
snatch
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weight by about 40% and provide movement modifications
- 1
snatch
Power Snatch
Weight: 80/55 lbs (36/25 kg)