For TimeMetconWeightliftingBenchmark
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2 Rounds for Time
Weightlifting
Solo
Workout Details
For Time
2 Rounds for Time:
50 mYoke Carry
↳ 500/350 lbs (227/159 kg)
15Snatch
↳ 135/95 lbs (61/43 kg)
50 mYoke Carry
↳ 500/350 lbs (227/159 kg)
15Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace yourself on the Yoke Carry to avoid early fatigue; focus on maintaining a steady speed.
- 2For the Snatches, aim for unbroken sets but prepare to break them if form degrades; prioritize technique over speed.
- 3During transitions, keep your area organized to save time and maintain your flow between movements.
- 4On the Clean-and-Jerks, use your legs to drive the bar overhead, ensuring your core is engaged throughout the lift.
- 5Prioritize recovery between rounds to sustain performance; take deep breaths and gather your focus.
Safety Considerations
Technical Focus
Maintain a neutral spine during Yoke Carry to prevent back injury.
Recommended Warm-Up
- 2 min easy Row - 2 min
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 30 sec each side Wrist Flexor Stretch
2 Rounds of:
2 rounds- 10 Overhead Lunges(Lightweight bar overhead.)
- 10 Dumbbell Snatch(Light to moderate weight.)
- 10 Push Press(Lightweight.)
Scaling Options
Intermediate
Reduce weights by ~20% and use modifications as needed.
- 1
yoke carry
Weight: 400/280 lbs (181/127 kg)
- 2
snatch
Weight: 110/75 lbs (50/34 kg)
- 3
clean and jerk
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weights by ~40% and use modifications as needed.
- 1
yoke carry
Weight: 300/210 lbs (136/95 kg)
- 2
snatch
Use a hang snatch for technique.
Weight: 85/55 lbs (39/25 kg)
- 3
clean and jerk
Use a hang clean and push press for technique.
Weight: 85/55 lbs (39/25 kg)