For TimeMetconBenchmark20:00
Karabel
10 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
20:00
10 Rounds for Time:
3Power Snatch
↳ 135/95 lbs (61/43 kg)
15Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Keep a steady and consistent pace throughout the rounds.
- 2Consider breaking the power snatches into smaller sets if form starts to break down; for example, 2-1.
- 3For wall balls, stick to a rhythm and aim to keep moving; it's often more efficient to go unbroken unless fatigue hits hard.
- 4Optimize transitions between movements to maintain momentum and save time.
- 5Focus on form over speed; quality reps will yield faster times in the long run.
Safety Considerations
Technical Focus
Ensure proper overhead positioning during the power snatch to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Light intensity to raise heart rate.)
Mobility Drills:
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 10 Squat to Stand(Focus on loosening hips and lower back.)
- 5 Wall Ball Squats(Practice the catch and the squat motion.)
Activation Set: 2 Rounds of:
2 rounds- 3 Power Snatch (empty bar)(Focus on technique.)
- 5 Wall Ball Shots (light weight)(Keep form tight, just a few light reps.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
power snatch
Use lighter barbell or dumbbell.
Weight: 110/75 lbs (50/34 kg)
- 2
wall ball shot
Use a lighter medicine ball.
Weight: 16/10 lbs (7/4.5 kg)
Scaled
Reduce weights by approximately 40%.
- 1
power snatch
Use a light barbell or kettlebell.
Weight: 80/55 lbs (36/25 kg)
- 2
wall ball shot
Use a very light medicine ball or alternative like a ball.
Weight: 10/6 lbs (4.5/3 kg)
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