For TimeMetconWeightliftingBenchmark
Scarface
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
2 Rounds of:
8Power Snatch
↳ 175/125 lbs (79/57 kg)
8Bar-Facing Burpee
Then, 2 Rounds of:
8Power Snatch
↳ 155/105 lbs (70/48 kg)
8Bar-Facing Burpee
Finally, 2 Rounds of:
8Power Snatch
↳ 135/95 lbs (61/43 kg)
8Bar-Facing Burpee
Coaching Tips
Strategy
- 1Pace yourself, especially on the power snatches, to maintain form throughout the workout.
- 2Keep the burpees efficient to minimize fatigue between rounds; practice smooth transitions.
- 3Consider breaking up the power snatch sets if fatigue sets in—4-4 can be a good strategy if feeling overwhelmed.
Safety Considerations
Technical Focus
Maintain proper posture during the snatch to avoid lower back strain.
Recommended Warm-Up
General Cardio:
- 2 min Jump Rope
Mobility:
- 5-10 Shoulder Stretch(Focus on triceps and chest.)
- 5-10 Hip Flexor Stretch(Hold 30 seconds each side.)
- 5-10 Kneeling Ankle Stretch(Hold 30 seconds each side.)
Activation:
2 rounds- 5 Power Snatch (light)(Use a light barbell or PVC.)
- 5 Bar-Facing Burpee (easy pace)
Scaling Options
Intermediate
Reduce weights by ~20%。
- 1
power snatch
Keep the power snatch technique while using a lighter weight.
Weight: 140/100 lbs (63.5/45.4 kg)
- 2
bar facing burpee
Maintain the standard burpee technique.
Scaled
Reduce weights by ~40% and use modifications where needed.
- 1
power snatch
Using a very light weight or even a kettlebell for the snatch.
Weight: 105/75 lbs (47.6/34 kg)
- 2
bar facing burpee
Perform regular burpees without jumping over the bar.