OtherMetconBenchmark12:00
Open 19.4
Weightlifting
Gymnastics
Solo
Workout Details
Other
12:00
For Total Time:
3 Rounds of:
10Snatch
↳ 95/65 lbs (43/29 kg)
12Bar-Facing Burpee
3 minutes Rest
Then, 3 rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
Time cap: 12 minutes
Original WOD
For Total Time: 3 Rounds of: 10 Snatches (95/65 lb) 12 Bar-Facing Burpees 3 minutes Rest Then, 3 rounds of: 10 Bar Muscle-Ups 12 Bar-Facing Burpees Time cap: 12 minutes
Coaching Tips
Strategy
- 1For the Snatches, aim to break them into manageable sets if you struggle with 10 unbroken, like 5+5.
- 2Efficient transitions between the Snatches and Bar-Facing Burpees can save time, so practice quick changes in posture.
- 3The 3 minutes of rest is crucial; fully recover to maintain intensity in the next rounds.
- 4For Bar Muscle-Ups, focus on keeping a false grip and using your hips to propel yourself for better efficiency.
- 5Try to maintain a steady pace on the Bar-Facing Burpees; breaking them into smaller sets may help prevent burnout.
Safety Considerations
Technical Focus
Ensure proper form during the Snatch to prevent shoulder injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Stretches:
- 10 each direction Shoulder Circles
- 10 each side Hip Openers
- 10 each side Wrist Flexor Stretches
Activation Drills:
2 rounds- 6 Light Snatch(Use 50% of planned weight.)
- 5 Bar-Facing Burpees (slow)(Focus on form.)
Scaling Options
Intermediate
Reduce weight and modify movements for improved access.
- 1
snatch
Weight: 75/55 lbs (34/25 kg)
- 2
bar muscle up
Banded Bar Muscle-Ups
Scaled
Further reduce weights and simplify movements to ensure participation.
- 1
snatch
Weight: 55/35 lbs (25/16 kg)
- 2
bar muscle up
Pull-Ups + Dips