AMRAPMetconBenchmark07:00
Open 16.3
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 minutes:
10Power Snatch
↳ 75/55 lbs (34/25 kg)
3Bar Muscle-Up
Original WOD
AMRAP in 7 minutes: 10 Power Snatches (75/55 lbs) 3 Bar Muscle-Ups
Coaching Tips
Strategy
- 1Pace yourself in the first minute to avoid burning out before the end.
- 2Break the Power Snatches into manageable sets (5 and 5) to maintain form and speed.
- 3Use a solid kip for Bar Muscle-Ups to conserve energy and maintain rhythm.
- 4Focus on keeping your elbows high during the snatch for better control.
- 5Transition quickly between movements to optimize your time in the AMRAP.
Safety Considerations
Technical Focus
Ensure proper overhead positioning during the snatch to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row (or similar ergometer) - 2 min easy
Mobility:
- 10 Shoulder Dislocates
- 10 Overhead Stretch
- 10 Squat to Stand
Activation:
2 rounds- 5 Power Snatch (with PVC or light bar)(Focus on form.)
- 5 Chest-to-Bar Pull-Ups (or Jumping Pull-Ups)(Practice kipping.)
Scaling Options
Intermediate
Reduce weight and modify Muscle-Ups
- 1
power snatch
Weight: 60/40 lbs (27/18 kg)
- 2
bar muscle up
Banded Pull-Ups
Scaled
Further reduce the weight and substitute movements
- 1
power snatch
Weight: 45/35 lbs (20/16 kg)
- 2
bar muscle up
Ring Rows