For TimeMetconBenchmark

Final

Weightlifting

Gymnastics

Solo

Workout Details

For Time

For Time:

21-15-9 reps of:

Cleans

↳ 135/95 lbs (61/43 kg)

Ring Dips

Then:

30Snatches

↳ 135/95 lbs (61/43 kg)

Finally, 21-15-9 of:

Thrusters

↳ 95/65 lbs (43/29 kg)

Pull-Ups

Coaching Tips

Strategy

1Maintain a consistent pace through the chipper, especially on the higher rep sets to avoid early fatigue.
2For the cleans and snatches, focus on explosive power from your legs and engage your core to maintain stability.
3During ring dips, avoid flaring elbows and keep them tucked to prevent shoulder strain.
4When transitioning between movements, ensure to minimize downtime; set up your station in a way that allows for smooth transitions.
5For the thrusters, keep the bar in a proper front rack position and engage your legs to drive the weight up efficiently.

Safety Considerations

Technical Focus

Form breakdown during heavy lifts, especially on cleans and snatches.

Recommended Warm-Up

General Warm-Up:

500m Rowing(Row at a moderate pace to elevate heart rate.)

Mobility Work:

10-15 Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
30 sec each side Hip Flexor Stretch(Focus on opening up the hips.)
30 sec Wrist Stretch(To prepare for ring dips and pull-ups.)

Activation:

2 rounds

5 Light Cleans - 30 sec(Use an empty barbell.)
5-10 Ring Rows - 30 sec(Warm up the pulling movement.)
5 Empty Barbell Thrusters - 30 sec(Focus on form and stability.)

Scaling Options

Intermediate

Reduce weight and reps slightly to ensure form is maintained and to accommodate fatigue.

1
cleans
Reduce the weight for cleans.
Weight: 110/75 lbs (50/34 kg)
2
ring dips
Substitute with Banded Ring Dips.
3
snatches
Reduce the weight for snatches.
Weight: 110/75 lbs (50/34 kg)
4
thrusters
Reduce the weight for thrusters.
Weight: 75/55 lbs (34/25 kg)
5
pull ups
Substitute with Banded Pull-Ups.

Scaled

Significantly reduce weight and modify movements to build confidence and technique.

1
cleans
Reduce weight and complexity.
Weight: 65/45 lbs (29/20 kg)
2
ring dips
Use Ring Rows or Box Dips.
3
snatches
Reduce weight and complexity.
Weight: 65/45 lbs (29/20 kg)
4
thrusters
Reduce weight.
Weight: 55/35 lbs (25/16 kg)
5
pull ups
Substitute with Ring Rows or Jumping Pull-Ups.

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