For TimeMetconBenchmark12:00
Open 19.4
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
For Total Time:
3 Rounds of:
10Snatches
↳ 95/65 lbs (43/29 kg)
12Bar-Facing Burpees
3 minRest
Then, 3 Rounds of:
10Bar Muscle-Ups
12Bar-Facing Burpees
Time cap: 12 minutes
Coaching Tips
Strategy
- 1Pace the snatches: focus on form rather than speed to avoid early fatigue.
- 2For bar-facing burpees, use a steady rhythm and try to keep moving smoothly through each rep.
- 3During the rest, focus on breathing and recovery to prepare for the next round.
- 4For the bar muscle-ups, break them into manageable sets if needed to maintain good form.
Safety Considerations
Technical Focus
Ensure proper snatch technique to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing (or similar ergometer) - 2 min
Mobility:
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 10 Hip Flexor Stretch - 30 sec each side
- Wrist Stretch - 1 min
Activation:
3 rounds- 5 Hang Power Snatch (light weight)(Concentrate on form.)
- 5 Bar-Facing Burpees (slow tempo)(Focus on smooth transitions.)
Scaling Options
Intermediate
Reduce weights and modify movements for endurance.
- 1
snatches
Weight: 75/55 lbs (34/25 kg)
- 2
bar muscle ups
Pull-ups + Dips
- 3
bar facing burpees
Standard Burpees
Scaled
Reduce weights and adjust movements for accessibility.
- 1
snatches
Weight: 55/35 lbs (25/15 kg)
- 2
bar muscle ups
Banded Pull-ups or Ring Rows
- 3
bar facing burpees
Standard Burpees or Half Burpees.