For TimeMetconBenchmark
Snancy
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
3Squat Snatch
↳ 100/75 lbs (45/34 kg)
15Overhead Squat
↳ 100/75 lbs (45/34 kg)
400 mRun
Coaching Tips
Strategy
- 1Pace yourself on the run, aiming to return to the barbell feeling fresh enough to maintain good form on the lifts.
- 2Consider breaking the squat snatches into smaller sets, such as 2+1, if fatigue sets in.
- 3Keep the overhead squats unbroken if possible, focusing on core stability and control throughout the movement.
- 4Keep hydrated and ensure a proper cooldown after completing the rounds.
- 5Rest for a few seconds between transitions to maintain higher quality movement.
Safety Considerations
Technical Focus
Monitor for proper bar path and overhead stability during lifts.
Recommended Warm-Up
General Warm-Up:
- 400m Jog(Easy pace to warm up.)
Mobility:
- 5 Overhead Stretch - 30 sec per side
- Squat Hold - 30 sec(Focus on stretching hip flexors.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
Activation:
2 rounds- 3 Squat Snatch (Light)(Use an empty barbell or lighter weight.)
- 5 Overhead Squat (Light)(Use an empty barbell or lighter weight.)
- 5 each side Lateral Lunges(Activate legs and hips.)
Scaling Options
Intermediate
Reduce weight on barbell by ~20%.
- 1
squat snatch
No modification.
Weight: 80/60 lbs (36/27 kg)
- 2
overhead squat
No modification.
Weight: 80/60 lbs (36/27 kg)
- 3
run
No modification.
Scaled
Reduce weight on barbell by ~40%.
- 1
squat snatch
No modification.
Weight: 60/45 lbs (27/20 kg)
- 2
overhead squat
No modification.
Weight: 60/45 lbs (27/20 kg)
- 3
run
No modification.