AMRAPMetconWeightliftingBenchmark20:00
Bar Fight
Monostructural
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
3219 mRun
10Clean-and-Jerk
↳ 225/155 lbs (102/70 kg)
10Clean-and-Jerk
↳ 185/135 lbs (84/61 kg)
10Clean-and-Jerk
↳ 155/105 lbs (70/48 kg)
Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
Max reps
Coaching Tips
Strategy
- 1Start the run at a steady, sustainable pace to avoid burnout early in the workout.
- 2Break the clean-and-jerk sets into manageable chunks. For example, aim for 5 reps at a time to maintain form.
- 3Transition quickly between the run and the barbell movements; use the time during the run to plan your next steps.
- 4Focus on maintaining good posture during the clean-and-jerk to prevent injury, especially as fatigue sets in.
- 5For the max rep portion, keep your focus on technique rather than just volume. Quality reps will contribute to overall performance.
Safety Considerations
Technical Focus
Monitor for proper clean-and-jerk technique to prevent back strain and shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- Easy Jog - 3 min(Light pace to prepare for longer run.)
Mobility Work:
- 10 Shoulder Dislocates with Band
- 30 sec each side Hip Flexor Stretch
- 5 Squat to Stand
Activation Drills:
3 rounds- 5 Burpees(Focus on explosiveness.)
- 5 Clean-and-Jerk (Light Weight)(Use a lighter weight to focus on form and technique.)
Scaling Options
Intermediate
Reduce weight on clean-and-jerks as needed.
- 1
clean and jerk
Weight: 180/125 lbs (82/57 kg)
Scaled
Significantly reduce weight and/intensity.
- 1
clean and jerk
Use lighter or empty barbell if needed.
Weight: 135/95 lbs (61/43 kg)
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