For TimeMetconBenchmark10:00
Ingrid
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
10 Rounds for Time:
3Snatch
↳ 135/95 lbs (61/43 kg)
3Bar Over Burpee
Coaching Tips
Strategy
- 1Pace yourself over the 10 rounds; focus on maintaining form rather than going too fast early.
- 2Keep your snatches unbroken if possible, but don't hesitate to drop the bar for a quick reset if form starts to break down.
- 3Focus on explosive hip extension during snatches to generate upward momentum efficiently.
- 4Use a quick transition between the snatches and bar over burpees to minimize rest times.
- 5Keep your core tight during bar over burpees to maintain good body control.
Safety Considerations
Technical Focus
Ensure proper back positioning during the snatch to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing or Jump Rope - 2-3 min(Keep a steady pace.)
Mobility Work:
- 5 each side Hip Flexor Stretch(Focus on opening the hips.)
- 10 Shoulder Dislocates(Use a band or PVC.)
- 5 each side Wrist Flexor Stretch(Important for snatch position.)
Activation Routine:
3 rounds- 5 Power Snatch (empty barbell)(Focus on technique.)
- 5 Burpees(Perform at a moderate pace.)
Scaling Options
Intermediate
Reduce weight and/or increase rest times as needed.
- 1
snatch
Reduce barbell weight by ~20%.
Weight: 105/65 lbs (48/29 kg)
- 2
bar over burpee
Perform regular burpees if needed.
Scaled
Significantly reduce weights and potentially modify movements.
- 1
snatch
Reduce barbell weight by ~40%.
Weight: 80/55 lbs (36/25 kg)
- 2
bar over burpee
Perform step-back burpees instead.