AMRAPMetconBenchmark10:00
Open 11.1
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 Minutes:
30Double-Unders
15Power Snatches
↳ 75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Aim to maintain a consistent pace throughout the 10 minutes; consider breaking up the Power Snatches if needed to prevent fatigue.
- 2Keep the Double-Unders unbroken if possible; if they start to fail, switch to Single-Unders for more efficiency.
- 3Focus on form during the Power Snatch, especially during the hip extension and catch positions to avoid injury.
- 4Utilize a strong grip and active shoulders during the Power Snatches to stabilize the bar overhead.
Safety Considerations
Technical Focus
Watch for back rounding during the Power Snatch.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope - 1 min(Maintain a steady pace.)
Mobility:
- 10 each side Shoulder Stretch(Focus on the shoulders and wrists.)
- 10 each side Hip Flexor Stretch(Prepare for the squat positions.)
Activation:
3 rounds- 10 Air Squats(Focus on depth and form.)
- 5 Power Snatch with a PVC Pipe(Work on technique and speed.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and allow for a mix of Double-Unders and Single-Unders.
- 1
double unders
Single-Unders
- 2
power snatches
Use lighter barbell weights.
Weight: 60/45 lbs (27/20 kg)
Scaled
Reduce weights by approximately 40% and substitute with modified movements as needed.
- 1
double unders
Single-Unders.
- 2
power snatches
Use very light barbell or kettlebell.
Weight: 45/35 lbs (20/16 kg)