For TimeMetconBenchmark
The Bronze Standard
7 Rounds
Weightlifting
Solo
Workout Details
For Time
7 Rounds for Time:
7Power Snatch
↳ 95/65 lbs (43/29 kg)
7Snatch Balance
↳ 95/65 lbs (43/29 kg)
7Overhead Squat
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Break up the sets if you are struggling with muscle fatigue, consider 5-2 for Power Snatches.
- 2Focus on efficiency in transitions between movements to save time.
- 3Keep your grip relaxed but firm to maintain control throughout all three lifts.
- 4For the Snatch Balance, ensure a solid landing position to prevent losing balance.
- 5Pace yourself in the first few rounds to sustain energy throughout all seven rounds. Avoid starting too fast.
Safety Considerations
Technical Focus
Ensure proper overhead position during Overhead Squats to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Easy pace to elevate heart rate.)
Mobility:
- 10 Shoulder Dislocates with PVC(To prepare shoulders.)
- 5 Overhead Squat Holds - 15 sec hold(Focus on form and depth.)
- Hip Flexor Stretch - 30 sec per side(To open up hip flexors.)
Activation:
3 rounds- 5 Power Snatch (Empty Bar)(Focus on technique.)
- 5 Snatch Balance (Empty Bar)(Check balance and positioning.)
- 5 Overhead Squats (Empty Bar)(Maintain good form.)
Scaling Options
Intermediate
Reduce weights and adjust movements for comfort and safety.
- 1
power snatch
Weight: 76/52 lbs (34/24 kg)
- 2
snatch balance
Weight: 76/52 lbs (34/24 kg)
- 3
overhead squat
Weight: 76/52 lbs (34/24 kg)
Scaled
Significantly reduce weight and modify complex movements.
- 1
power snatch
Hang Power Snatch
Weight: 57/40 lbs (26/18 kg)
- 2
snatch balance
Snatch Balance to Power Position
Weight: 57/40 lbs (26/18 kg)
- 3
overhead squat
Overhead Squat with lighter weights (or PVC pipe)
Weight: 57/40 lbs (26/18 kg)