For TimeMetconBenchmark
Games 9.5
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
30Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
30Low Hang Squat Snatch
↳ 75/45 lbs (34/20 kg)
Coaching Tips
Strategy
- 1Pace your wall ball shots; consider breaking them into sets of 10 if fatigue sets in.
- 2Control your breathing on the low hang squat snatch; focus on keeping the bar close to your body.
- 3Use a consistent, smooth movement pattern rather than rushing through the snatches to avoid form breakdown.
- 4Pay attention to form over speed as the rounds progress, especially on the snatch.
- 5Minimize rest periods; aim to transition quickly between movements.
Safety Considerations
Technical Focus
Watch for shoulder stability during the snatch and ensure proper squat depth in wall balls.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Moderate pace to raise heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch(Focus on hip extension for wall balls.)
- 10-15 Shoulder Dislocates(Use a PVC pipe or band.)
- 10 per side Ankle Mobility Drills(Prepare for squat depth.)
Activation Sets:
2 rounds- 10-15 Light Wall Ball Shots(Get comfortable with the weight.)
- 5-7 Hang Snatch with PVC(Focus on form and technique.)
Scaling Options
Intermediate
Reduce weights by ~20%
- 1
wall ball shots
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
low hang squat snatch
Weight: 60/35 lbs (27.2/15.9 kg)
Scaled
Reduce weights by ~40%
- 1
wall ball shots
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
low hang squat snatch
Weight: 45/25 lbs (20.4/11.3 kg)