For TimeMetconBenchmark
Scarface
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
2 Rounds of:
8Power Snatch
↳ 175/125 lbs (79/57 kg)
8Bar-Facing Burpee
Then, 2 Rounds of:
8Power Snatch
↳ 155/105 lbs (70/48 kg)
8Bar-Facing Burpee
Finally, 2 Rounds of:
8Power Snatch
↳ 135/95 lbs (61/43 kg)
8Bar-Facing Burpee
Coaching Tips
Strategy
- 1Break the Power Snatches into smaller sets (e.g., 4-4) if form starts to break down as weight decreases.
- 2Focus on maintaining an efficient rhythm during Bar-Facing Burpees to minimize fatigue.
- 3Transition quickly between movements to keep heart rate elevated but control your breathing as you approach your final rounds.
- 4Consider pacing through the first round and not going too hard on the 175/125 lbs Power Snatches to save energy for later rounds.
- 5Practice proper jump and landing technique on burpees to reduce impact on the knees.
Safety Considerations
Technical Focus
Maintain a neutral spine during lifts to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min easy(Light intensity to elevate heart rate.)
Mobility Work:
- 10 Shoulder Pass-Throughs(Use a PVC pipe or band.)
- 10 each side Hip Openers
- 30 sec hold Wrist Stretch
Activation Sets:
2 rounds- 5 Power Snatch (light weight)(Focus on form, use 50% of the lightest weight.)
- 5 Burpees(Maintain a steady rhythm.)
Scaling Options
Intermediate
Reduce weights and modify movements for a balanced challenge.
- 1
power snatch
Power Snatches at reduced weight.
Weight: 140/100 lbs (63.5/45.4 kg)
- 2
bar facing burpee
Standard Bar-Facing Burpee.
Scaled
Significant reductions for accessibility.
- 1
power snatch
Lightweight Power Snatches.
Weight: 105/75 lbs (47.6/34 kg)
- 2
bar facing burpee
Standard alternative burpees or step-back burpees.