For TimeMetconBenchmark15:00
Over the Moon
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
3 Rounds of:
14Power Snatch
↳ 95/65 lbs (43/29 kg)
14Lateral Bar-Over Burpee
3 Rounds of:
14Power Clean-and-Jerk
↳ 95/65 lbs (43/29 kg)
14Lateral Bar-Over Burpee
Time cap: 15 minutes
Coaching Tips
Strategy
- 1Pace the first round of Power Snatches and Lateral Bar-Over Burpees to maintain energy for the following rounds.
- 2Consider breaking up the Power Clean-and-Jerks into smaller sets (e.g., 7 and 7) to avoid burnout.
- 3Keep a consistent rhythm during Lateral Bar-Over Burpees, focusing on quality over speed.
- 4Utilize a quick transition between lifts and burpees to maximize your time efficiency.
- 5Stay mentally focused on each movement; avoid letting fatigue affect your form, especially as you near the time cap.
Safety Considerations
Technical Focus
Ensure proper overhead positioning on lifts to prevent shoulder injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 10 Shoulder Dislocates
- 10 per side Hip Openers
- 10 per side Wrist Stretches
Activation Sets:
2 rounds- 5 Power Snatch (light)(Focus on form.)
- 5 Power Clean-and-Jerk (light)(Use light weight to establish movement pattern.)
- 5 Burpee(Focus on getting the body moving.)
Scaling Options
Intermediate
Reduce weights and add movement modifications as required.
- 1
power snatch
Weight: 75/55 lbs (34/25 kg)
- 2
power clean and jerk
Weight: 75/55 lbs (34/25 kg)
Scaled
Remove weight and modify movements while preserving the workout structure.
- 1
power snatch
Weight: 55/35 lbs (25/16 kg)
- 2
power clean and jerk
Weight: 55/35 lbs (25/16 kg)
- 3
lateral bar over burpee
Standard Burpees instead of Lateral Bar-Over Burpees.