For TimeMetconWeightliftingBenchmark30:00

The Lyon

Weightlifting

Gymnastics

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

30:00

5 rounds

1
Squat Clean7 reps
165/115 lbs (75/52 kg)
2
Shoulder-to-Overhead7 reps
165/115 lbs (75/52 kg)
3
Burpee Chest-to-Bar Pull-Up7 reps

2 minutes Rest between rounds

Note: Rest 2 minutes between rounds.

Coaching Tips

Strategy

1Focus on explosive movements during Squat Cleans and Shoulder-to-Overheads.
2Maintain steady and controlled breathing throughout the WOD.
3Use a weight you can manage to maintain good form.

Safety Considerations

Technical Focus

Focus on maintaining proper form during heavy lifts.

Recommended Warm-Up

General Cardio

Row - 3 min(easy pace)

Mobility

30s each side Hip Flexor Stretch
10 Shoulder Pass-Throughs
10 each direction Wrist Circles

Activation

2 rounds

10 Good Morning
5 Inchworm
10 Air Squat

Scaling Options

Intermediate

Lighter weight for cleans and shoulder-to-overheads, reduce intensity on pull-ups

1
squat clean
Weight: 135/95 lbs (61/43 kg)
2
shoulder to overhead
Weight: 135/95 lbs (61/43 kg)
3
chest to bar pull up
Use banded pull-ups instead.

Scaled

Use the barbell only, lighter weight on lifts, bodyweight or ring rows for pull-ups

1
squat clean
Empty bar only.
Weight: 65/45 lbs (29/20 kg)
2
shoulder to overhead
Empty bar only.
Weight: 65/45 lbs (29/20 kg)
3
chest to bar pull up
Substitute with ring rows.

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For TimeMetcon