For TimeMetconWeightliftingBenchmark15:00
Over the Moon
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
3 Rounds of:
14Power Snatch
↳ 95/65 lbs (43/29 kg)
14Lateral Bar-Over Burpee
3 Rounds of:
14Power Clean-and-Jerk
↳ 95/65 lbs (43/29 kg)
14Lateral Bar-Over Burpee
Coaching Tips
Strategy
- 1Maintain a steady, controlled pace throughout the workout to avoid burnout early on.
- 2Aim to perform power snatches and clean-and-jerks in unbroken sets if possible, breaking only during the burpees.
- 3Focus on quick transitions between movements to minimize downtime, especially before the burpees.
- 4For burpees, ensure a strong hollow body position during the jump to maintain efficiency.
- 5If struggling with fatigue, take micro-rests (e.g., 5 seconds) during the burpees rather than stopping completely.
Safety Considerations
Technical Focus
Ensure proper form during the overhead movements to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light pace to get the heart rate up.)
Mobility:
- 5 each side Overhead Shoulder Stretch
- 30 sec each side Hip Flexor Stretch
- 10 each side Ankle Dorsiflexion Stretch
Activation:
2 rounds- 5 Power Snatch with PVC Pipe
- 5 Hang Power Clean with PVC Pipe
- 5 Burpee(Focus on form and breathing.)
Scaling Options
Intermediate
Reduce weight by approximately 20%
- 1
power snatch
Same movement with reduced weight
Weight: 75/55 lbs (34/25 kg)
- 2
power clean and jerk
Same movement with reduced weight
Weight: 75/55 lbs (34/25 kg)
- 3
lateral bar over burpee
Same movement.
Scaled
Reduce weight by approximately 40%
- 1
power snatch
Same movement with further reduced weight
Weight: 55/35 lbs (25/16 kg)
- 2
power clean and jerk
Same movement with further reduced weight
Weight: 55/35 lbs (25/16 kg)
- 3
lateral bar over burpee
Same movement.