10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♀ 105 lb
♂ 155 lb
Compare to 240522.
Post time to comments
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.
Resources:
The Deadlift
The Hang Power Snatch
The Overhead Squat
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Comments on 250707
191 Comments
10:40
52kg
14:00
felt I should have warmed up my squat better .it felt way too heavy. Was looking to do 60kg
30 kg
9:13
240522:
30kg
9:27
7:58
intermediate 9:48
9'24" 40kg
M/57
beginner 8:13
45 pounds
6:51 sets of two rounds
10 RFT: 8:38
M 55
50kgs
13:03
M/52/89
105#
13:57
35 power clean and squat
13:42 (after taking out break to switch weights)
2rds @ 95# all
8rds @ 165#dl, 65# hang snatch + overhead squat
95# was stupid rough for the overhead moves
M/29/208#/76"
Beginner
45lb
7:30
Intermediate scales on the garage gym. Lower body pain made this more of a checking of the box.
13:01
240522-9:24
Intermediate 8:55
(treated it as a 0:55 minute EMOM to beat my last time)
7 deadlifts
4 hang power snatches
2 overhead squats
@60kg
Time: 19:08
DB
35#s DL
25#s Snatches
25#s Squats
38 / M / 5'9" / 140lbs
25lb dumbbells
Squats with one dumbbell overhead and the other in front rack
10:43
M/39/6’/176#
7:48 with 125-lb.
240522: 7:00 with 115-lb.
Deo gratias
105lb
11:02
9:11.51
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
65#
Rx= 18:56
Every 2min for 20min Pace
4 deadlifts(@135)
3 hang power snatches( @35lb)
2 overhead squats(@ 35lb)
12:29
10.04 @ 40 kg
10.04 @40kg
8:57, intermediate
Compare to 240522: 7:57
135# deadlift, 75# HPS and OHS
10:16
62/5’8”/158
Nice work, Jim!
Inter 7’28
Beginner
8:37
155 DL
155 HPC
155 FS
#55 DL
#35 HPC
#35 OHS
7:10
140lbs trap bar deadlift
95lbs hang power clean
95lbs front squat
115 bar
On vacation, modified to:
10 rounds for time of:
4 DB deadlifts
3 DB hang power cleans
2 DB Front squats
@ 50#
4:27
8:05 75/45 OHS
10:01
Rx
70kg deadlift, 40kg snatch and OHS.
9:07.
Idk why they started prioritizing the scaled weights in front of the men’s weights for rx. 135/95 is more clear than 95/135 because more often than not the ladies “rx” adjusts from the men’s rx than vice versa. 155/105, 185/135 or sometimes 185/125. 135/95 or 135/85. Stop flip flopping.
There once was a time, and I still tell the right people this, if a female ‘should` do the rx men’s weight, then she should. Preserving the stimulus > whatever the rx is.
There once was a time, and I still tell the right people this, if a female ‘should` do the rx men’s weight, then she should. Preserving the stimulus > whatever the rx is.
time up=13:00
sharing the barbell
16 flat for intermediate 🤙🏼
Intermideate
11:00
16:30 - scaled to 95# and DLs too easy but HPS and OHS were a little more challenging.
M/58/5’9”/213
Score 9:33
14:09
135 lbs
Still recovering after the 4th
10 rounds for time of:
4 DB deadlifts
3 DB hang power snatch
2 DB overhead squats
9:32
OH Squat: 45lbs to 20 inch box
13:30
110lbs
Next time every :50
-13:37; 95 lb; I struggle quite a bit with OH squat. Idk how to make that better
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♀ 30 lb
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♂ 75 lb
14:17
Beginner: 9:25 w/ 55lbs. Started with 75. OHS bad so dropped weight. 1k run wu 5:31
#75 7:47
Been minute for OH squats! They took the longest - kept form under load 😁
45#
8:34
8:59
155# Deadlift
95# Hang Snatch & OHS
m/41/191#
#65
15:16
Rx 8:45
*4 + 3/2 Unbroken.
*Conventional Switch Grip on Deadlifts.
**Those Hang Power Snatch Triples were tough!
Crushed it!
M/36/212#/73”
Rx 8:54
Awesome!
6:19
4 deadlifts
3 hang squat cleans
2 front squats
45lb DB
8-8-8 bb shoulder press to gain confidence in over head movement @45lb
34kg
7'00
12:48 @75#
90° here in Central PA 🥵
M/52yo/160#
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
75#
8:53
Rx
10:29
Son(17)
Intermediate (115lbs)
10:22
Great job, both!
tiempos de ronda
R1 | 00:46 |
R2 | 01:00 | +14 s
R3 | 01:11 | +11 s
R4 | 01:03 | -8 s
R5 | 01:01 | -2 s
R6 | 01:00 | -1 s
R7 | 00:54 | -6 s
R8 | 00:55 | +1 s
R9 | 01:04 | +9 s
R10 | 01:05 | +1 s
Ø 00:59= 09:59
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♂ 95 lb
155lb DL
95lb snatch and OHS
9:50
working on shoulder flexibility to be able to add more weight to the OHS.
4 dumbbell deadlifts @ 20 kg
3 dumbbell hang power snatches @ 12.5 kg
2 overhead squats (Smith machine) @ 47.5 kg
⏱️ Time: 16:58
Intermediate: 12:08
240522 (same scale): 12:03
Hell yeah, bro! Stayed pretty close to your last time.
Great work! Not far off at all, like Lincoln said
Great job Nick!!!! Always getting after it 👍🏼👊🏼
Rx 8:16
https://youtu.be/we-pTKipIaQ?si=MVWqSb2buDY1oZZW
Good lord
Nice Chance!
🥰 Spencer looked at me
Fantastic!
Nice!
Very well done!
Yowza! On fire 🔥🔥🔥🔥
25kg 6Mins 20secs
M34 @ 170lbs
Rx 11:51
3 conventional deadlifts + 1 snatch-grip deadlift into unbroken hang power snatch & overhead squats each round
Before breakfast
17:04 intermediate load (115lb) with unbroken ROUNDS/ sn. grip Deadlifts
46/176lbs/176cm
dad: 15:20 w/20lb med ball and cleans/counterbalance squats in place of sn/ohs
55 lb HPS
10 lb dumbbell snatch
Good to be back!
Welcome back; great job!
8:03 Intermediário (ainda faço como prescrito)
24:17
75-lbs
6:00
Last time 6:42 @ same weight. OHS will struggle mightily with a bigger bar, but 6:00 seems too fast to achieve the objective.
Nice improvement from last time though!
M 49/5'7/152
Done, scaled 52 kg, 20 min, still working in the wright Technik.
But it was good🥳
60 kg/ 132lbs
Rx
23:28
Planned :30 rest btw sets
Really hard to go rx here for me but wanted to give it a go
Solid! 155# is pretty heavy for HPS.
Ugh! Quite the struggle. Vacationing in Colorado and the air is a bit thin for this Ohio’n. That’s my excuse and sticking to it. 😁
32:00
75# deadlifts
55# hps & ohs
M- 54/5'7 / 225
Intermediate athlete/scale
10 rounds of 4/3/2 Deadlift and HPS done with 95#, OHSq done with 45#. Shoulders can't sustain heavy overhead weight anymore.🫤
12:01.
Good work, and listening to your body!
Great work! I feel ya on the shoulders…. Age going up, shoulder flexibility going down.
With you on shoulders too. Not sure I ever had that flexibility, definitely not at my antique stage. Great job on this today!
ooof! technical today. had to scale down weight to 66lbs and still was dripping with sweat.
13:34
It did feel tough today! Nice work!
Rx scaled 105lbs
10:48
Nice job!
1472 reps @45kg. 24 air squats. All w/20lb Reebok delta vest attached.
115lb
6:55
Great job!
M50/78/179
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
30kg bar / too hot / heatwave in Greece
11:20
Great work; hope it eases soon!
132dl (60kg)
135dl
95 hps/ohs
9.58
Solid!
10’02”
115lbs
Great job!
13:30
45LBS
M/52/5'11/220#
9:14 (95#)
Nice!
Rx DL 105# & reps/HPC & OHS @45# BB
6:49
2 bars, but still had to go light on the HPC to accommodate my OHS limitations.
Compare to was 7:22, same DL, but alt DB snatches & OHS w/35#
Also, compare to was split grip for DL, this time snatch grip.
Great job, Favo! Improvement every time!
Awesome job Favo, you just keep getting better!!!!
I'm totally there with you on OH mobility and in my case, strength...
Great improvement!
7:34 Been away - a while=light AF
55#bar
51 f
150
That's a great time still & welcome back!
M40/185/75
7:27
w/ 40 kg, subbing hang power cleans and front squats due to overhead limitation.
Tested 50 kg beforehand, but prioritized the flow of the WOD with a lower weight, otherwise the cleans would have killed me in the middle.
Same. Great time on this!
Well done and good scaling 👍🏼👊🏼
Well done!
Scaled to 55# with a Bella bar. Somewhere around 10:30
240522: 8:05, 95#
Day 26. Decided to do this after some mobility work. Didn't really care about the time treating as technique assessment, refinement, and practice. Plus, I wanted to see how the knees would feel with some load in a DL/Squat. Lots of time spent breaking down the elements of the movements and building up to execution. Used snatch grip for the DLs, each round UB. Took my time between rounds on purpose, but the gas was there to blaze through this at that weight.
Glad to read the knees are responding well to adding weight/squatting. Great job & kudos for being patient & cautious as you recover. That is truly hard work in my experience, but worth it long-term!
Great job Lincoln, smart approach and congrats on the healing process 👍🏼👊🏼💪🏼
Awesome, bro. You’ll be back to full blaze soon at this rate.
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
75- lbs
8:30
Nice job, Charles!
Nicely done and good time!!!
Good work!
55M
9:35 (95#)
Great job!
14:49
65, 65, 70, 70, 70, 70, 75, 75, 80, 80#
Good job edging up the weight!
8:02
Great job!
Good work, that's heavy!
9:54
65#
m/56/67”/150
9:15
10 RFT - 105 - about 80% of recent 1rm hang power snatch
4 deadlifts
3 hang power snatches
2 overhead squats
Nicely done!
Nice work, Bob!
10 rds for time:
-4 deadlifts
-3 hang power snatches
-2 overhead squats
*75 lbs
10:02
3x10 back extensions for posterior PT
Intermediate Option
4:47
Blazing fast, awesome job, Luis!
Definitely blazing! Well done.
Those forearms must have burned 🔥
legend!!
Holy cow, I can't even wrap my head around that time!!!!👏🏻
25 kg
Good job! Keep putting in the work 👍🏼
29:27
42 kg 13:43
8:03 intermediate 115lbs
135 felt too heavy in warm up.
50kg deadlift
30kg hand cleans
20kg OH squat
95 lbs
Used a split grip for 3 deadlifts, then reset to snatch grip before the 4th deadlift
10:45
50 kg
At 60kg, left shoulder pain/limitation
Agree- snatch grip- or sumo DL
That's the only way to go unbroken in each round. This is such a good WOD to force breaking a squat snatch down into individual movements and practicing them.