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Workout Details
2 Rounds for Time:
↳ 500/350 lbs (227/159 kg)
↳ 135/95 lbs (61/43 kg)
↳ 500/350 lbs (227/159 kg)
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Maintain a strong core during the Yoke Carry to protect your back.
- 2Break the Snatches into smaller sets if you feel fatigue setting in; consider 5-5-5.
- 3Focus on explosive power for the Clean-and-Jerks; ensure full hip extension before the pull.
- 4Use short transitions between movements to keep moving efficiently.
- 5Don’t rush the Yoke Carry; control your pace to avoid dropping the weight.
Safety Considerations
Technical Focus
Ensure proper lifting technique to avoid back strain during carries and overhead movements.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on building a light sweat and heart rate.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocations(Use a PVC pipe or light bar.)
- Ankle Mobility Stretch - 30 sec each side
Activation:
3 rounds- 20 ft Yoke Carry (empty bar)(Walk slowly to focus on form.)
- 5 PVC Snatch Balance(Ensure proper receiving position.)
- 5 Clean Pulls (light weight)(Focus on strong hip extension.)
Scaling Options
Intermediate
Reduce weight by approximately 20%
- 1
yoke carry
Maintain the Yoke Carry but reduce weight.
Weight: 400/280 lbs (181/127 kg)
- 2
snatches
Reduce weight for Snatches to allow for better form.
Weight: 110/75 lbs (50/34 kg)
- 3
clean and jerks
Reduce weight for Clean-and-Jerks for better technique.
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weight by approximately 40% and simplify movements
- 1
yoke carry
Maintain the Yoke Carry but reduce weight significantly.
Weight: 300/210 lbs (136/95 kg)
- 2
snatches
Use lighter weights to maintain proper form.
Weight: 80/55 lbs (36/25 kg)
- 3
clean and jerks
Use lighter weights for Clean-and-Jerks to ensure safety.
Weight: 80/55 lbs (36/25 kg)