Workout Description
EMOM for 20 minutes
From 0:00-5:00 EMOM of:
1 Squat Snatch (70% of 1RM)
From 5:00-10:00 EMOM of:
1 Squat Snatch (70% of 1RM + 5kg)
From 10:00-15:00 EMOM of:
1 Squat Snatch (70% of 1RM + 7.5 kg)
From 15:00-20:00 EMOM of:
1 rep max Squat Snatch
Why This Workout Is Hard
An EMOM focused on squat snatch technique and strength, with increasing weight leading to a max attempt in the final minutes.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Primarily a test of squat snatch strength, culminating in a 1RM attempt. The preceding EMOM reps are at significant percentages of 1RM.
- Power (9/10): The squat snatch is a quintessential Olympic lift demanding high levels of explosive power, speed, and coordination.
- Flexibility (8/10): Squat snatch requires excellent full-body mobility: shoulders, thoracic spine, hips, ankles for the overhead squat position and receiving the bar.
- Speed (5/10): Bar speed and speed under the bar are critical for successful snatches, especially at heavier loads.
- Stamina (4/10): Performing single heavy snatches every minute for 15 minutes, then maxing out, tests consistency and ability to repeat a high-skill lift under accumulating (though not acute) fatigue.
- Endurance (3/10): Low overall cardiovascular demand due to EMOM format with single reps, but can be mentally taxing and require focus over 20 minutes.
Modality Profile
A G/M workout with gymnastics (Burpees) and monostructural (Run) components.
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