Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments.
Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.
Complete as many repetitions as possible in 10 minutes of:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 min
Max-rep snatches in time remaining
Weight increases after each rest period.
♀ 85-125-145-165 lb.
♂ 135-185-225-245 lb.
Post reps competed to comments.
Scaling:
Experienced athletes should maintain the format of these snatch sets but consider starting at a lighter weight. Newer athletes should treat today’s workout as a technique day and focus on sound mechanics with lighter weight.
Intermediate Option:
Complete as many repetitions as possible in 10 minutes of:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
Max-rep snatches in time remaining
Weight increases after each rest period.
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
25 GHD sit-ups
Post rounds completed to comments.
Compare to 181022.
Scaling:
This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.
Intermediate Option:
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-ups
Beginner Option:
Complete as many rounds as possible in 20 min. of:
15-cal. row
15 weighted good mornings, empty barbell
15 sit-ups