For TimeMetconBenchmark08:00
Games 21.9
21-15-9
Monostructural
Weightlifting
Solo
Workout Details
For Time
08:00
For Time:
21-15-9 reps of:
Echo Bike
Snatches
↳ 105/75 lbs (48/34 kg)
short bars
Time Cap: 8 minutes
Coaching Tips
Strategy
- 1Start at a steady pace during the first round to gauge your effort level.
- 2Break the snatches into manageable sets, especially during rounds with higher reps.
- 3Use efficient transitions between movements to save time.
- 4Focus on fully extending your hips and shoulders during the snatch for better technique.
- 5Hydrate adequately before and during the workout.
Safety Considerations
Technical Focus
Ensure proper form on snatches to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Echo Bike - 2 min easy(Pedal at a low intensity.)
Mobility Work:
- 10 reps Shoulder Dislocations - n/a(Use a PVC pipe or band.)
- 10 reps per side Hip Openers - n/a(Dynamic stretches to increase hip mobility.)
- 30 sec per hand Wrist Stretches - n/a(Prepare wrists for the snatch.)
Activation Sets:
2 rounds- 5-7 reps Light Snatches - n/a(Use an empty bar or light weight.)
- 15-20 seconds Echo Bike Sprints - n/a(Sprint to get heart rate up.)
Scaling Options
Intermediate
Reduce the weight of the snatches by ~20%.
- 1
snatches
Weight: 85/60 lbs (/ kg)
- 2
bike
Scaled
Reduce the weight of the snatches by ~40% and use banded pull-ups if necessary.
- 1
snatches
Weight: 65/45 lbs (/ kg)
- 2
bike