For TimeMetconBenchmark
Ingrid
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10 Rounds for Time:
3Snatch
↳ 135/95 lbs (61/43 kg)
3Bar Over Burpee
Original WOD
10 Rounds for Time: 3 Snatches (135/95 lbs) 3 Bar Over Burpees
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the rounds – aim to complete each round consistently rather than sprinting and burning out.
- 2For snatches, break them into singles if you feel your form is breaking down, especially under fatigue.
- 3Keep the bar close to your body on the snatch for optimal efficiency.
- 4Transition quickly between movements, using the bar as a point of focus.
- 5For burpees, establish a good rhythm; consider stepping back rather than jumping if you need to reduce intensity.
Safety Considerations
Technical Focus
Ensure a stable and strong overhead position during the snatch to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Jump Rope
Mobility Focus:
- Shoulder Stretch - 30 sec per side
- Hip Flexor Stretch - 30 sec per side
- Ankle Mobility - 30 sec per side
Activation Drills:
2 rounds- 5 Light Snatch(Use an empty barbell or light weight.)
- 5 Burpee(Focus on form and speed.)
Scaling Options
Intermediate
Reduce weight by ~20% and/or modify movements for technique.
- 1
snatch
Weight: 108/76 lbs (49/34 kg)
- 2
bar over burpee
Standard Burpee
Scaled
Reduce weight by ~40% and use easier modifications.
- 1
snatch
Power Snatch
Weight: 81/57 lbs (37/26 kg)
- 2
bar over burpee
Step Back Burpee