For TimeWeightliftingBenchmark06:00
Snatch Speed Triple
Weightlifting
Solo
Workout Details
For Time
06:00
For Time:
Quarterfinal:
1Snatch
↳ 245/155 lbs (111/70 kg)
Time Cap: 1 minute
Semifinal:
1Snatch
↳ 265/170 lbs (120/77 kg)
Time Cap: 2 minutes
Final:
1Snatch
↳ 285/185 lbs (129/84 kg)
Time Cap: 3 minutes
Coaching Tips
Strategy
- 1Break up the total weight into manageable lifts to avoid fatigue too early.
- 2Prioritize technique over speed, especially in the heavier lifts.
- 3Keep an eye on your grip and stance; ensure your feet are shoulder-width apart to maintain balance.
- 4Rest adequately between each lift, especially as you progress to heavier weights.
Safety Considerations
Technical Focus
Ensure proper form to avoid lower back strain during the lift.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Aim for a moderate pace to warm up.)
Mobility Work:
- 5-10 Shoulder Stretch - 30 sec(Focus on loosening up shoulders.)
- 5-10 Hip Flexor Stretch - 30 sec(Open up your hips for better positioning.)
- 5-10 Wrist Stretch - 30 sec(Prepare your wrists for the snatch.)
Activation Drills:
2 rounds- 5 Power Snatch (Light Weight)(Focus on technique.)
- 5 Hip Hinges(Should emphasize proper form.)
Scaling Options
Intermediate
Reduce weight by about 20% to focus on form and endurance.
- 1
snatch
Focus on speed and form.
Weight: 200/125 lbs (90.7/56.7 kg)
Scaled
Reduce weight by about 40% to encourage participation while maintaining form.
- 1
snatch
Focus on getting comfortable with the motion.
Weight: 145/95 lbs (65.8/43.1 kg)