AMRAPWeightliftingBenchmark05:00
Open 11.3
Weightlifting
Solo
Workout Details
AMRAP
05:00
AMRAP 5 Minutes:
1Squat Clean
↳ 165/110 lbs (75/50 kg)
1Jerk
↳ 165/110 lbs (75/50 kg)
Original WOD
AMRAP 5 Minutes: 1 Squat Clean (165/110 lbs) 1 Jerk (165/110 lbs)
Coaching Tips
Strategy
- 1Maintain a steady pace for the first two rounds to gauge your energy levels.
- 2Focus on the transition between the Squat Clean and Jerk to minimize wasted motion.
- 3Ensure your grip is secure on the barbell, especially during the Jerk.
- 4Use the breath efficiently; exhale when lifting and re-inhale before the next rep.
- 5Consider breaking your sets into smaller segments if fatigue sets in.
Safety Considerations
Technical Focus
Monitor for proper bar path and ensure full hip extension before the Jerk.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 5 per leg Hip Flexor Stretch(Hold each stretch for 30 seconds.)
- 10 Shoulder Dislocations(Use a band or PVC pipe.)
- 10 per side Ankle Mobility Drill
Activation Warm-Up:
2 rounds- 5 Empty Barbell Squat Clean
- 5 Empty Barbell Jerk
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
squat clean
Weight: 132/88 lbs (60/40 kg)
- 2
jerk
Weight: 132/88 lbs (60/40 kg)
Scaled
Reduce weight by ~40%.
- 1
squat clean
Weight: 99/66 lbs (45/30 kg)
- 2
jerk
Weight: 99/66 lbs (45/30 kg)