OtherMetconWeightliftingBenchmark10:00
Semifinals 21.4
Weightlifting
Solo
Workout Details
Other
10:00
For Total Reps in 10 minutes:
10Snatch
↳ 135/85 lbs (61/39 kg)
1 minRest
10Snatch
↳ 185/125 lbs (84/57 kg)
1 minRest
10Snatch
↳ 225/145 lbs (102/66 kg)
1 minRest
In the remaining time, AMRAP of:
Snatches (245/165 lbs)
Original WOD
For Total Reps in 10 minutes: 10 Snatches (135/85 lbs) Rest 1 minute 10 Snatches (185/125 lbs) Rest 1 minute 10 Snatches (225/145 lbs) Rest 1 minute In the remaining time, AMRAP of: Snatches (245/165 lbs)
Coaching Tips
Strategy
- 1Pace yourself during the first three rounds of snatches; maintain consistent breathing throughout.
- 2Use the rest periods to focus on recovery, deep breathing, and preparing for the next weight increment.
- 3During the AMRAP, aim for consistent sets of snatches; break them as necessary to maintain form.
- 4Focus on form and technique rather than simply trying to hit as many reps as possible, especially at higher weights.
- 5Use the time after the last rep to reset your stance and grip before the next rep in the AMRAP.
Safety Considerations
Technical Focus
Ensure proper overhead positioning to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on light intensity.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or a broomstick.)
- 5 per side Hip Openers(Focus on mobility in the hips.)
- 5 in each direction Ankle Rolls(Warm up the ankle joints.)
Activation Sets:
2 rounds- 5 Power Snatches with Light Weight(Use about 50% of your designated starting weight.)
- 5 OHS Squats with PVC Pipe(Ensure proper squat form.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
snatch
Weight: 110/68 lbs (50/31 kg)
Scaled
Reduce weights by approximately 40%.
- 1
snatch
Weight: 80/50 lbs (36/23 kg)