For TimeMetconBenchmark
Van Damme
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
30Snatch
↳ 135/95 lbs (61/43 kg)
10Muscle-Up
30Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
10Muscle-Up
30Thruster
↳ 135/95 lbs (61/43 kg)
10Muscle-Up
Coaching Tips
Strategy
- 1Break the snatches and clean-and-jerks into manageable sets (e.g., 10-10-10) if capacity is a concern.
- 2Maintain efficient transition between movements; change weights quickly and maximize rest only as needed.
- 3Focus on maintaining a strong core and proper form during muscle-ups to avoid excessive fatigue.
- 4Plan to rest briefly on muscle-ups, aiming for small sets to avoid burnout on this demanding skill.
Safety Considerations
Technical Focus
Monitor for proper overhead positioning during snatches and clean-and-jerks to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Moderate intensity.)
Mobility Work:
- Shoulder Stretch - 30 sec
- Hip Flexor Stretch - 30 sec
- Ankle Mobility - 30 sec
Activation Set:
2 rounds- Snatch (lightweight) - 1 min(Focus on form, 5 reps light.)
- Pull-Ups - 1 min(Perform 3-5 reps, rest as needed.)
- Thruster (lightweight) - 1 min(Focus on squat depth and explosive movement.)
Scaling Options
Intermediate
Reduce weights and use alternative movements for muscle-ups.
- 1
snatch
Weight: 110/75 lbs (50/34 kg)
- 2
muscle up
Banded Pull-Ups
- 3
clean and jerk
Weight: 110/75 lbs (50/34 kg)
- 4
thruster
Weight: 110/75 lbs (50/34 kg)
Scaled
Further reduce weights; substitute movements where necessary.
- 1
snatch
Weight: 80/55 lbs (36/25 kg)
- 2
muscle up
Ring Rows
- 3
clean and jerk
Weight: 80/55 lbs (36/25 kg)
- 4
thruster
Weight: 80/55 lbs (36/25 kg)