For TimeMetconBenchmark10:00
Snake Bite
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Squat Snatch
↳ 95/65 lbs (43/29 kg)
Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Pace yourself through the initial set of 21 reps, especially on the squat snatches, to avoid early fatigue.
- 2Focus on transitioning quickly between movements but take necessary brief rests to maintain form and power, especially on the pull-ups.
- 3Try to break the sets into manageable chunks according to your fitness level—e.g., do the squat snatches in sets of 5 or 7, and the chest-to-bar pull-ups in sets of 3 or 5.
- 4Ensure you use a solid grip and engage your lats during the pull-ups to protect your shoulders and optimize performance.
- 5Maintain a stable core throughout the squat snatch to help with balance and power transfer.
Safety Considerations
Technical Focus
Watch for excessive back rounding during the squat snatch and ensure a full range of motion on pull-ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 10 Shoulder Dislocates(Focus on shoulder flexibility.)
- 10 Hip Flexor Stretch(Maintain a strong core during stretches.)
- 10 Thoracic Spine Rotations(To improve range of motion for the squat snatch.)
Activation Mini-WOD:
2 rounds- 5 Squat Snatch with PVC Pipe(Focus on form and technique.)
- 3-5 Pull-Ups (kipping or strict based on ability)(Warm-up with lighter mechanics.)
Scaling Options
Intermediate
Reduce weight to approximately 20% less than RX and modify pull-ups to banded if necessary.
- 1
squat snatch
No modification
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Reduce weight to approximately 40% less than RX and modify movements for accessibility.
- 1
squat snatch
Use a lighter barbell or dumbbells.
Weight: 55/35 lbs (25/15 kg)
- 2
chest to bar pull up
Ring Rows