AMRAPMetconBenchmark20:00
Bar Fight
Monostructural
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
3218 mRun
10Clean-and-Jerks
↳ 225/155 lbs (102/70 kg)
10Clean-and-Jerks
↳ 185/135 lbs (84/61 kg)
10Clean-and-Jerks
↳ 155/105 lbs (70/48 kg)
Clean-and-Jerks
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace yourself on the 2 Mile Run to avoid fatigue for the subsequent strength work.
- 2Break Clean-and-Jerk sets into smaller sets if necessary to maintain form and prevent burnout.
- 3Focus on transitioning quickly between movements to maximize work time.
- 4Stay consistent with your breathing pattern during runs to keep endurance up.
- 5During max reps, prioritize technique over sheer volume to prevent injury.
Safety Considerations
Technical Focus
Ensure proper form during Clean-and-Jerk to avoid shoulder and back injuries.
Recommended Warm-Up
General Warm-Up:
- 800 m Jog(Easy pace to raise heart rate.)
Mobility:
- 10 per side Shoulder Circles(Focus on the shoulders.)
- 5 per side Hip Flexor Stretch(Prepare hips for running and lifting.)
- 10 per side Ankle Rolls(Warm up ankles for running.)
Activation:
2 rounds- 5 Clean and Press (empty bar)(Lightweight to activate shoulders and legs.)
- 10 Air Squats(Engage core and legs.)
- 5 Burpees(Increase heart rate before WOD.)
Scaling Options
Intermediate
Reduce the weight and distance for running slightly.
- 1
clean and jerks
Reduce the weight of Clean-and-Jerks.
Weight: 180/125 lbs (82/57 kg)
Scaled
Further reduce weight and distance for beginners.
- 1
clean and jerks
Scale to easier Clean-and-Jerk weight.
Weight: 90/65 lbs (41/29 kg)
- 2
run
Complete a 1 Mile Run instead of 2 Miles.