For TimeMetconBenchmark
Snancy
5 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
3Squat Snatch
↳ 100/75 lbs (45/34 kg)
15Overhead Squat
↳ 100/75 lbs (45/34 kg)
400 mRun
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to avoid burning out for the lifting segments.
- 2Break the Squat Snatches into two sets if necessary, especially on the last rounds to maintain form.
- 3Consider keeping the Overhead Squats unbroken if comfortable, but keep your core tight to avoid losing position.
Safety Considerations
Technical Focus
Monitor for overhead stability during the Snatch.
Recommended Warm-Up
General Warm-Up:
- 400 m Run - 2 min easy(Jog at a conversational pace.)
Mobility:
- 5 Overhead Stretch - 30 sec(Focus on shoulders and thoracic spine mobility.)
- 5 OHS Stretch - 30 sec(Practice Overhead Squat position.)
- 5 Hip Flexor Stretch - 30 sec(Target hip flexibility for squatting.)
Activation:
2 rounds- 3 Squat Snatch - 1 min(Use light weight to practice form.)
- 5 Overhead Squat - 1 min(Use light weight and focus on form.)
- 5 each leg Dynamic Lunges - 1 min(Loosen up hips and legs.)
Scaling Options
Intermediate
Reduce weight by ~20% and focus on form.
- 1
squat snatch
N/A
Weight: 80/60 lbs (36/27 kg)
- 2
overhead squat
N/A
Weight: 80/60 lbs (36/27 kg)
Scaled
Reduce weight by ~40% and use movement modifications as needed.
- 1
squat snatch
Power Snatch + Squat
Weight: 60/45 lbs (27/20 kg)
- 2
overhead squat
DB Overhead Squats
Weight: 60/45 lbs (27/20 kg)