For TimeMetconBenchmark10:00
Snake Bite
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Squat Snatch
↳ 95/65 lbs (43/29 kg)
Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Break the Snatches into manageable sets early on to avoid fatigue (e.g., 7-7-7 or 5-5-5).
- 2Aim to keep the Pull-Ups unbroken if possible, but be prepared to quickly transition into sets of 3-5 if fatigue sets in.
- 3Focus on maintaining a steady pace throughout, especially during the 15 and 9 rep rounds.
- 4Ensure a strong finish during the last 9 reps to sprint and maximize your time as you approach the cap.
- 5Watch your technique closely, particularly your hip extension and landing during the Snatch.
Safety Considerations
Technical Focus
Maintain proper shoulder positioning to avoid injury during the Squat Snatch.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Maintain a steady pace.)
Mobility:
- 30 sec Shoulder Stretch(Focus on flexibility for overhead movements.)
- 30 sec Hip Flexor Stretch(Improve range of motion for Squat Snatches.)
- 30 sec Wrist Mobility(Warm up the wrists for the barbell movement.)
Activation:
2 rounds- 10 PVC Pipe Overhead Squat(Focus on form and depth.)
- 5 Pull-Up Kips(Practice kipping for efficiency.)
- 10 Bodyweight Squats(Engage the legs and core.)
Scaling Options
Intermediate
Reduce weight and modify movements to promote proper form.
- 1
squat snatch
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Chest-to-Bar Assisted Pull-Ups
Scaled
Consider significant weight reduction and simpler movements.
- 1
squat snatch
Power Snatch with a lighter weight
Weight: 45/35 lbs (20/16 kg)
- 2
chest to bar pull up
Jumping Pull-Ups