Snatch Speed Triple
Workout Details
For Time:
Quarterfinal:
↳ 225/145 lbs (102/66 kg)
↳ 235/150 lbs (107/68 kg)
↳ 245/155 lbs (111/70 kg)
Time Cap: 1 minute
Semifinal:
↳ 245/160 lbs (111/73 kg)
↳ 255/165 lbs (116/75 kg)
↳ 265/170 lbs (120/77 kg)
Time Cap: 2 minutes
Final:
↳ 265/175 lbs (120/79 kg)
↳ 275/180 lbs (125/82 kg)
↳ 285/185 lbs (129/84 kg)
Time Cap: 3 minutes
Coaching Tips
Strategy
- 1Pace yourself according to the time cap; aim to complete each snatch quickly but with precision.
- 2Focus on maintaining solid form throughout, especially as the weights increase in later rounds.
- 3Take short, deliberate breaks between lifts if needed to maintain technique over speed.
- 4Ensure you warm up adequately to prepare for the heavier weights later in the WOD.
- 5Consider your foot placement and grip before each lift for better stability.
Safety Considerations
Technical Focus
Ensure proper form to avoid shoulder strain and maintain a strong landing position.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility:
- 5 Shoulder Stretch(Hold for 30 seconds each side.)
- 5 Hip Flexor Stretch(Hold for 30 seconds each side.)
- 5 Ankle Mobilization(Forward and backward.)
Activation:
2 rounds- 5 Snatch (PVC or empty bar)(Focus on form and speed.)
- 5 Overhead Squat (PVC or empty bar)(Ensure good depth and stability.)
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
snatch
Weight: 180/120 lbs (82/54 kg)
- 2
snatch
Weight: 190/125 lbs (86/57 kg)
- 3
snatch
Weight: 200/130 lbs (91/59 kg)
- 4
snatch
Weight: 200/135 lbs (91/61 kg)
- 5
snatch
Weight: 210/140 lbs (95/64 kg)
- 6
snatch
Weight: 220/145 lbs (100/66 kg)
Scaled
Reduce weight by ~40%.
- 1
snatch
Weight: 135/85 lbs (61/39 kg)
- 2
snatch
Weight: 145/90 lbs (66/41 kg)
- 3
snatch
Weight: 155/95 lbs (70/43 kg)
- 4
snatch
Weight: 160/100 lbs (73/45 kg)
- 5
snatch
Weight: 170/105 lbs (77/48 kg)
- 6
snatch
Weight: 175/110 lbs (79/50 kg)