For TimeMetconBenchmark
Games 9.5
3 Rounds
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
30Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
30Low Hang Squat Snatch
↳ 75/45 lbs (34/20 kg)
Coaching Tips
Strategy
- 1Keep a steady pace throughout the wall balls; aim for unbroken sets if possible.
- 2For low hang squat snatches, focus on maintaining a strong core and good technique rather than rushing through the reps.
- 3Consider breaking the wall balls into smaller sets if needed, such as 15-15, to prevent early fatigue.
- 4Maintain control during the transition from the hang position to the squat snatch; utilize the legs to maximize power.
Safety Considerations
Technical Focus
Ensure proper squat depth and maintain a stable overhead position during the snatch.
Recommended Warm-Up
General Warm-Up:
- 500m Row (or Assault Bike)
Mobility:
- Hip Flexor Stretch - 30 sec each leg
- 10 Shoulder Dislocates with Band
- 10 Ankle Mobility Stretch
Activation:
2 rounds- 10 Air Squats
- 5 each arm Dumbbell Snatch (light weight)
Scaling Options
Intermediate
Reduce weight by ~20% for snatch movements.
- 1
wall ball shot
Weight: 16/10 lbs (7.25/4.5 kg)
- 2
low hang squat snatch
Weight: 60/36 lbs (27.25/16.25 kg)
Scaled
Reduce weight by ~40% for snatch movements, and consider wall ball shot modifications.
- 1
wall ball shot
Use lighter ball or perform squats without ball.
Weight: 12/8 lbs (5.5/3.5 kg)
- 2
low hang squat snatch
Use kettlebell or lighter dumbbells.
Weight: 45/30 lbs (20/13.5 kg)