Lane
Workout Details
For Time (with a Partner):
↳ 20/14 lbs (9/6 kg)
↳ 135/95 lbs (61/43 kg)
↳ 20/14 lbs (9/6 kg)
↳ 20/14 lbs (9/6 kg)
↳ 20/14 lbs (9/6 kg)
↳ 135/95 lbs (61/43 kg)
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Pace the med ball runs to ensure you have energy for the high-rep movements; aim for a steady, consistent pace.
- 2Break the snatches into smaller sets to prevent becoming overwhelmed, targeting sets of 5-10 depending on your proficiency.
- 3For the burpee box jump-overs, consider stepping down from the box instead of jumping if energy is low to maintain form.
- 4Focus on maintaining a tight core during wall ball shots and keep that shot in line with your target to maximize efficiency.
- 5During clean-and-jerks, ensure a solid grip and use your legs to drive the bar overhead to avoid back strain.
Safety Considerations
Technical Focus
Monitor form during overhead lifts to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 400m Light Med Ball Run(Very light pace to warm up.)
Mobility:
- 2 per side Shoulder Stretch(Focus on shoulders and chest.)
- 2 per side Hip Flexor Stretch(Loosen up hip flexors for running.)
- 5 per side Ankle Mobility(Warm up ankles for explosive movements.)
Activation:
2 rounds- 5 Light Snatch(Use an empty barbell or light weight.)
- 10 Wall Ball Shots(Light weight to warm shoulders.)
- 5 Burpees(Monitor form as you activate for the workout.)
Scaling Options
Intermediate
Reduce weight and reps slightly for increased manageability.
- 1
med ball run
Maintain the distance.
- 2
snatch
Reduce weight and adjust reps to 20.
Weight: 110/70 lbs (50/32 kg)
- 3
burpee box jump over
Reduce to 30 reps.
- 4
wall ball shot
Adjust weight as needed.
Weight: 15/10 lbs (7/5 kg)
- 5
clean and jerk
Reduce weight and adjust reps to 20.
Weight: 95/65 lbs (43/29 kg)
Scaled
Provide more manageable weights and reduce volumes significantly.
- 1
med ball run
Maintain the distance.
- 2
snatch
Use lighter weights and adjust reps to 15.
Weight: 65/45 lbs (29/20 kg)
- 3
burpee box jump over
Reduce to 20 reps.
- 4
wall ball shot
Use lighter weights.
Weight: 10/6 lbs (4/3 kg)
- 5
clean and jerk
Adjust weights appropriately and reduce reps to 15.
Weight: 65/45 lbs (29/20 kg)