AMRAPMetcon14:00
Grim Box Jump & Power Snatch Whirlwind
Monostructural
Weightlifting
Solo
Workout Details
AMRAP
14:00
AMRAP 14 Minutes:
10Box Jump
5Power Snatch
↳ 44/66 lbs (20/30 kg)
Add weight every round
Coaching Tips
Strategy
- 1Aim for an efficient pace that allows you to keep moving through the 14 minutes.
- 2Consider breaking the power snatches into two sets if you find your form is breaking down at higher weights.
- 3Focus on your landing technique for the box jumps; land softly with knees slightly bent to absorb impact.
- 4Micro-rests during transitions can help maintain your overall pace.
- 5Adjust the weight on power snatches carefully; prioritize form over weight, especially as fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on box jumps to avoid knee injuries.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light rowing to increase heart rate.)
Mobility:
- Hold for 30 sec each side Hip Flexor Stretch
- 5-10 Ankle Mobility Drill(Focus on range of motion.)
- 10-15 Shoulder Dislocates(Using a band or PVC pipe.)
Activation: 2 Rounds of:
2 rounds- 5-10 Box Step-Ups(Focus on pushing through the heel.)
- 5 Power Snatch with PVC(Focus on form and mechanics.)
Scaling Options
Intermediate
Reduce snatch weight by ~20%.
- 1
power snatch
Reduce weight
Weight: 35/53 lbs (16/24 kg)
Scaled
Reduce snatch weight and box height.
- 1
power snatch
Reduce weight
Weight: 26/35 lbs (12/16 kg)
- 2
box jump
Use a lower box or step-ups