10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♀ 105 lb
♂ 155 lb
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Stimulus and Strategy:
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. Look back at your previous score to help navigate today’s effort. 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 the entire workout in under 15 minutes. Advanced athletes should be able to keep each round to less than 1 minute. Have fun!
Scaling:
Reducing the load of the barbell will decrease the difficulty of each movement, as well as the complexity.
In case of injury or limitation, consider using a dumbbell for the deadlifts and hang power snatches. If you have an overhead limitation, perform hang power cleans and front squats.
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
Coaching cues:
Unless you are planning on performing the snatches immediately after the deadlifts, consider using a mixed grip on the deadlifts to save your grip. Then, put the barbell down briefly to adjust your grip before performing the hang power snatches.