For TimeMetcon
Obsidian Bar-facing Burpee & Power Snatch Uprising
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
10Bar-facing Burpee
10Power Snatch
↳ 115/80 lbs (52/36 kg)
Original WOD
3 Rounds for Time: 10 Bar-facing Burpees 10 Power Snatches (115/80 lbs)
Coaching Tips
Strategy
- 1Pace your burpees and focus on consistent breathing throughout to avoid early fatigue.
- 2Break the power snatches into manageable sets if needed, especially as fatigue sets in; consider doing 5+5 as an alternative.
- 3Focus on form during the power snatch to ensure safety; prioritize technique over speed.
- 4Transition quickly between movements to maintain intensity but take micro-rests if needed to preserve form.
- 5Keep the core engaged during both movements to enhance stability and power.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during the burpee and maintain a strong back position during the snatch.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Light rowing to elevate heart rate.)
Mobility:
- 5 each leg Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocations(Use a band or a dowel.)
- 10 each direction Wrist Stretch - 30 sec(Focus on wrist flexibility for the snatch.)
Activation: 2 Rounds of:
2 rounds- 15 Jumping Jacks
- 5 Power Snatch (Empty Barbell)(Focus on form.)
- 5 Burpees (no jump over)(Speed up the burpee execution.)
Scaling Options
Intermediate
Reduce weight and modify movements slightly for better form under fatigue.
- 1
power snatch
Use a lighter barbell
Weight: 90/60 lbs (40/27 kg)
- 2
bar facing burpee
Regular Burpee without jump over
Scaled
Focus on movement quality and range of motion.
- 1
power snatch
Use dumbbells for snatch exercise
Weight: 70/45 lbs (32/20 kg)
- 2
bar facing burpee
Standard Burpee with no jump over