“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Complete as many rounds as possible in 20 mins of:
10 Power Snatches, 115/85 lbs
20 Overhead Squats, 115/85 lbs
30 Toes-to-bars
40 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
WORKOUT BRIEF
DESCRIPTION
Today’s longer AMRAP combines moderate weightlifting movements with gymnastics
This grippy piece will challenge your overhead stamina, midline, and conditioning
Over the 20 minutes, you can expect to complete 2-3 rounds (~6:30-10 Minute Rounds)
BARBELL MOVEMENTS
Let’s use the same weight for both barbell movements today
Choose your barbell movement based off the movement that is more challenging for you
This should be a load that allows you to complete both stations unbroken when fresh
TOES TO BAR
If you have 20+ toes to bar unbroken, complete this station as written
If you’re not there yet, consider reducing reps or choosing a variation from “modifications”
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
We’ll alternate arms every 5 reps for this station
After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead
This should be a load that you are capable of completing for 30+ reps unbroken when fresh
MODIFICATIONS
POWER SNATCH
Single Dumbbell Power Snatch (10 Each Side)
Kettlebell Swings (20)
Slamballs (20)
OVERHEAD SQUATS
Front Squats (20)
Single Dumbbell Goblet Squats (20)
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist
Leg Raises
Sit-ups (60)
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
Kettlebell Swings (40)
Slamballs (40)
STRATEGY
POWER SNATCHES
While we’re capable of cycling touch and go reps at this station, quick singles may be the best option across the 20 minutes
Find a pace between single reps that allows you to thrive through the overhead squats
OVERHEAD SQUATS
With the bar locked out overhead, look to minimize your sets of overhead squats
Breaking excessively usually leads to long rests and extra power snatches that don’t count towards your score
We’d rather hold on here and break up the toes to bar that follow more
Look to clear this station in 1-3 quick sets
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5
TOES TO BAR
Coming off the overhead squats, the upper body and midline may be pretty fatigued
That being said, consider smaller sets with smaller breaks on this movement
Check out the following options:
2 Sets: 15-15
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
5 Sets: 6’s or 10-8-6-4-2
6 Sets: 5’s
7 Sets: 6-4-4-4-4-4-4
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
With the bell in the hang position, we are incentivized to cycle sets on this movement
Aim to complete at least 10 reps (5 each side) before putting the weight down
Knowing you’re going with singles on the power snatches to follow might allow to you hold on for larger sets
Consider the following options:
1 Set: 40
2 Sets: 20-20
3 Sets: 15-15-10
4 Sets: 10-10-10-10
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