10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♀ 105 lb
♂ 155 lb
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Scaling:
This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. The deadlifts should feel the easiest of the three movements. Your capacity with the hang power snatch and overhead squat will determine your load for the workout. Choose a weight that allows you to complete each round in under 1 minute and the entire workout in under 10 minutes.
Intermediate option / 10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♀ 75 lb
♂ 115 lb
Beginner option / 10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♀ 35 lb
♂ 45 lb