For TimeMetconBenchmark
Karabel
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10 Rounds for Time:
3Power Snatch
↳ 135/95 lbs (61/43 kg)
15Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Start with a moderate pace to maintain endurance over 10 rounds.
- 2Aim to keep the power snatches unbroken if possible; focus on form, not just speed.
- 3For wall balls, ensure a consistent depth in the squat to optimize power and technique; if fatigue sets in, break the set into smaller sets like 7-8 reps with a brief rest in between.
- 4During transitions, minimize downtime to keep heart rate elevated—keep your equipment ready for the next round.
- 5Keep a steady breathing pattern to help manage fatigue throughout the workout.
Safety Considerations
Technical Focus
Watch for correct overhead positioning and keep the bar close during the snatch.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Moderate pace to warm the body.)
Mobility:
- 5 per side Shoulder Stretch(Focus on loosening the shoulders.)
- 5 per side Hip Flexor Stretch(Get the hips ready for the squat.)
- 10 Dynamic Squats(Move through the full range of motion.)
Activation:
2 rounds- reps Power Snatch with PVC(5 reps, focus on form.)
- 15 Wall Ball Shots (light)(Use a lighter wall ball for activation.)
Scaling Options
Intermediate
Reduce weight and adjust reps as needed.
- 1
power snatch
Weight: 100/70 lbs (45/32 kg)
- 2
wall ball shot
Weight: 16/10 lbs (7/5 kg)
Scaled
Significantly reduce weight and consider alternative movements.
- 1
power snatch
Power Clean to Overhead
Weight: 65/45 lbs (29/20 kg)
- 2
wall ball shot
Ball Slams
Weight: 14/10 lbs (6/5 kg)