05/05/2021

AMRAP x 14 MINUTES

10 Alt. DB Snatch + Push Press RX (50/35) Scaled (35/20)*

200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for

Push Press

OPTIONAL BENCHMARK WORKOUT

"THE NCFIT CINCO"

5 ROUNDS FOR TIME

5 Hang Power Clean RX (155/105) Scaled (115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

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ADJUSTING

*Reps, Loading, Volume*…

Strength Session-- This is meant to set athletes up to cycle through a heavy set of 4 reps at the end of the Strength

session today- if we have any athletes who are newer, or less conditioned, we can keep the weight lighter and just focus

on solid movement- for some athletes we may want to increase the volume to 5-6 if the weight is lighter, and for others we

can still keep it at 4, depending on where they’re at.

DB Snatch + Push Press -- Athletes should be able to hold onto the DB unbroken for all 10 reps each round- we can adjust

the weight to keep it lighter to account for this, or we can adjust the reps to be lower if the overall volume is a concern for

any athletes. We want to be mindful not to make the rounds too much shorter, because then we run the risk of overall

volume accumulating more.

Run -- This should be 1:00-1:20 max, at around 75-80% effort. We can adjust the distance, or put a time cap on the run to

allow athletes to move and work in the intended stimulus for today.

*Movement Adjustments*...

Strength -- If an athlete cannot press overhead today, we can sub a DB Floor Press or Bench Press (if space is available).

DB Snatch + Push Press -- For the workout, we can sub a DB DL + DB Swing if an athlete cannot go overhead today.

Run -- If an athlete is unable to run, we can sub a 250m Row or 750m Bike.