AMRAPWeightliftingBenchmark10:00
Open 12.2
Weightlifting
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 Minutes:
30Snatches
↳ 75/45 lbs (34/20 kg)
30Snatches
↳ 135/75 lbs (61/34 kg)
30Snatches
↳ 165/100 lbs (75/45 kg)
Snatches
↳ 210/120 lbs (95/54 kg)
Coaching Tips
Strategy
- 1Pace through the first three rounds; don't go too heavy too soon.
- 2Focus on form, especially as the weights increase during the ladder.
- 3For the max effort, aim for a manageable number that you can perform with good technique.
- 4Take micro-rests if needed to maintain quality reps and avoid fatigue.
- 5Stay mentally focused; the last segment can be daunting but stay consistent.
Safety Considerations
Technical Focus
Ensure proper overhead position to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Moderate pace)
Mobility:
- 10 Shoulder Dislocates(Using a resistance band)
- 5 each leg Hip Flexor Stretch(Hold each for 30 seconds)
- 10 each side Ankle Mobility(Move through full range of motion)
Activation:
2 rounds- 5 Power Snatches(Use a light barbell (empty or ~40%))
- 5 Overhead Squats(Focus on keeping the bar overhead and stable)
Scaling Options
Intermediate
Reduce weights approximately 20% from RX weights.
- 1
snatches
Weight: 60/35 lbs (27/16 kg)
- 2
snatches
Weight: 110/60 lbs (50/27 kg)
- 3
snatches
Weight: 130/80 lbs (59/36 kg)
- 4
snatches
Weight: 165/90 lbs (75/41 kg)
Scaled
Reduce weights approximately 40% from RX weights.
- 1
snatches
Weight: 45/25 lbs (20/11 kg)
- 2
snatches
Weight: 80/45 lbs (36/20 kg)
- 3
snatches
Weight: 100/55 lbs (45/25 kg)
- 4
snatches
Weight: 135/70 lbs (61/32 kg)