Workout Description

Why This Workout Is Hard

A long 17-minute AMRAP combining high-volume burpees with increasingly heavy snatches. Tests endurance, pacing, and strength under fatigue, culminating in a very heavy final barbell.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A long 17-minute AMRAP combining high-volume burpees with an escalating snatch ladder (75lb, 135lb, 165lb, 210lb). This tests endurance, pacing, and strength under significant cardiovascular fatigue, culminating in very heavy snatches.
• Stamina (8/10): Performing many burpees (up to 100 if all snatch bars are reached) and cycling snatches at progressively heavier weights for 17 minutes tests full-body stamina (burpees) and lifting stamina (grip, back, shoulders, legs for snatches).
• Strength (8/10): The snatch ladder progresses to very heavy weights (165lb for 30 reps, then max reps at 210lb). This is a significant test of snatch strength and strength endurance under extreme fatigue from burpees.
• Power (8/10): The snatch is a quintessential Olympic lift demanding high levels of explosive power. This WOD tests the ability to generate that power repeatedly with increasing loads while highly fatigued.
• Flexibility (7/10): Requires excellent full-body mobility for efficient snatches at all loads, especially as weight increases and fatigue sets in. Basic mobility for burpees.
• Speed (5/10): Efficient cycling of burpees and snatches (especially at lighter loads) is important. Pacing to conserve energy for heavier snatches is crucial.

Modality Profile

A couplet of a gymnastics movement (Burpee) and a weightlifting movement (Snatch). The stimulus is evenly split between G and W.

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