For TimeMetconWeightliftingBenchmark20:00
Bartender
5 Rounds
Weightlifting
Solo
Workout Details
For Time
20:00
5 Rounds for Time:
12Deadlift
↳ 155/105 lbs (70/48 kg)
9Overhead Squat
↳ 155/105 lbs (70/48 kg)
6Hang Power Snatch
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Break up the Deadlifts into smaller sets (e.g., 6+6) to manage fatigue.
- 2Perform Overhead Squats with a strong, wide grip to stabilize the barbell overhead.
- 3Transition quickly between movements to maintain intensity.
- 4Focus on explosiveness with Hang Power Snatches to maximize efficiency.
- 5Watch for form breakdown as you tire; prioritize technique over speed.
Safety Considerations
Technical Focus
Maintain a neutral spine during all lifts.
Recommended Warm-Up
General Warm-Up:
- Row or Bike - 3 min at moderate effort
Mobility Work:
- 30 sec per side Hip Flexor Stretch
- 10-15 Shoulder Dislocates
- 30 sec per side Ankle Mobility Stretch
Activation Circuits:
2 rounds- 10 Deadlift (Empty Bar)
- 8 Overhead Squat (Empty Bar)
- 6 Hang Power Snatch (Empty Bar)
Scaling Options
Intermediate
Reduce loads and/or reps.
- 1
deadlift
Weight: 125/85 lbs (57/39 kg)
- 2
overhead squat
Weight: 125/85 lbs (57/39 kg)
- 3
hang power snatch
Weight: 125/85 lbs (57/39 kg)
Scaled
Significantly reduce loads.
- 1
deadlift
Weight: 95/65 lbs (43/30 kg)
- 2
overhead squat
Weight: 95/65 lbs (43/30 kg)
- 3
hang power snatch
Weight: 95/65 lbs (43/30 kg)