AMRAPMetconBenchmark07:00
Open 13.4
3-6-9-12...
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 Minutes:
3-6-9-12...
Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
Toes-to-Bar
Original WOD
AMRAP in 7 Minutes: 3-6-9-12... Clean-and-Jerks (135/95 lbs) Toes-to-Bars
Coaching Tips
Strategy
- 1Maintain a steady pace, focusing on form rather than speed at the start.
- 2Break up the Clean-and-Jerk reps into manageable sets if fatigue sets in.
- 3For Toes-to-Bar, focus on the swing to generate momentum and avoid excessive kipping early in the workout.
- 4Transition quickly between movements but prioritize form, particularly on the clean.
- 5Consider using a hook grip for the clean to maintain control under fatigue.
Safety Considerations
Technical Focus
Ensure proper overhead position during the jerk to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row
Mobility Work:
- 10 Shoulder Stretch
- 10 per side Hip Flexor Stretch
- 10 per side Hamstring Stretch
Activation Set:
2 rounds- 5 Hang Power Cleans (light)(Focus on proper mechanics.)
- 5 Knees-to-Elbows (or Hanging Knee Raises)(Transition smoothly from the hang.)
Scaling Options
Intermediate
Reduce weight and/or modify movements to maintain intensity.
- 1
clean and jerk
Reduce weight on Clean-and-Jerks.
Weight: 110/75 lbs (50/34 kg)
- 2
toes to bar
Use Hanging Knee Raises instead of Toes-to-Bar.
Scaled
Further reduce weight and modify movements for accessibility.
- 1
clean and jerk
Reduce weight significantly for Clean-and-Jerks.
Weight: 80/55 lbs (36/25 kg)
- 2
toes to bar
Use Ring Rows instead of Toes-to-Bar.