03/05/2021

BENCHMARK WORKOUT

"SWITCHEROO"

AMRAP x 15 MINUTES

20 Alt. DB Snatch RX (50/35) Scaled (35/20)

20 Single DB Suitcase Lunge*

250/200m Row

*Switch hands after 10 Lunges.

ADJUSTING

*Reps, Loading, Volume*…

Snatch Complex -- This complex is meant to be completed at a moderate load (65-75% of 1RM). That percentage might

still be really challenging for some of our athletes, so we can work based on feel for the day for a moderate weight instead

if needed. The main purpose is to work through 3 unbroken Snatches, so if 65-75% will not allow for that, we can keep the

weight lighter.

DB Snatch -- Alt DB Snatches in the Workout should be done unbroken throughout- they should start out feeling lighter,

and start to get heavier as we work through the AMRAP. If the designated weight is too heavy to allow for unbroken

Snatches, we can definitely adjust the weight. For some of our newer or more deconditioned athletes, the overall volume

might end up being slightly too high- if that’s the case, we can cut back some of the reps to 16-18 per round to

accommodate overall volume.

DB Suitcase Lunge -- Just like the Snatches, these should also be done unbroken- athletes switch hands halfway, so they

should be able to hold onto the DB for 10 reps in each hand. The weight should be the same as the DB Snatch, so work off

the movement that needs a lighter weight for today’s Workout. As with the DB Snatch, if the overall volume is too high for

some athletes, we can cut back the reps to 16-18 here.

Row -- We are looking for athletes to finish this distance in 1:00 or less each round- that’s working at around 80% effort

throughout- we can adjust the distance to allow for consistent effort under 1:00 each round!

*Movement Adjustments*...

Snatch Complex -- For any athlete that cannot Squat today (or specifically OHS), we can sub 1 Snatch DL + 2 Hang Power

Snatches + 1 Power Snatch. If an athlete cannot go overhead, we can sub 1 Clean DL + 2 Hang Squat Cleans + 1 Squat

Clean.

DB Snatch -- For any athletes that cannot go overhead today, we can sub Alt DB Power Cleans.

DB Suitcase Lunge -- If we have any athletes that cannot Lunge today, we can sub Single DB Deadlift March or Single DB

Suitcase Box Step Up.

Row -- If equipment is a constraint today, we can sub 15/12 Cal Bike or if any athletes would like to Run, a 200m Run.

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