For TimeMetconBenchmark08:00
Games 21.9
21-15-9
Monostructural
Weightlifting
Solo
Workout Details
For Time
08:00
For Time:
21-15-9 reps of:
Echo Bike
Snatch
↳ 105/75 lbs (48/34 kg)
Short bars
Time Cap: 8 minutes
Coaching Tips
Strategy
- 1Pace your efforts on the Echo Bike; maintain a sustainable speed throughout the workout.
- 2Focus on keeping the bar close during the snatch to utilize your legs more effectively and to keep your form tight.
- 3Break the snatches into smaller sets if you're feeling fatigued; for example, go for sets of 5-3-1 instead of trying to tackle all in one go.
- 4Transition quickly between the bike and the barbell to minimize downtime, but ensure you retain your composure to maintain good form on the snatches.
- 5Keep your breath steady; use exhalation at the top of the snatch for optimal tension and performance.
Safety Considerations
Technical Focus
Watch for pulling too early during the snatch.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Echo Bike
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or PVC.)
- 30 sec Squat Hold(Keep the torso upright.)
Activation Set:
2 rounds- 15 Calorie Echo Bike
- 5 Power Snatch (empty bar)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
snatch
Weight: 84/60 lbs (38/27 kg)
Scaled
Reduce weights by approximately 40%.
- 1
snatch
Weight: 63/45 lbs (29/20 kg)