Workout Description
For Reps
Prior to 8 minutes 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)
* Prior to 12 minutes 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)
* Prior to 16 minutes 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)
* Prior to 20 minutes 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)
* Prior to 24 minutes 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)
Why This Workout Is Very Hard
High skill and heavy loads under time pressure. Chest-to-bar volume taxes grip and pulling stamina while the squat snatch demands excellent mobility, timing, and strength as weights climb to advanced/near-elite percentages. The cascading windows force fast transitions and minimal misses. Most athletes are limited by the 135–185 lb (men) / 95–135 lb (women) bars.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Explosive hip and leg drive are essential for the snatch. The need to produce fast, powerful reps under fatigue grows as the barbell gets heavier.
- Strength (8/10): The snatch loads escalate to near-max efforts for many. Raw strength—particularly leg drive and pulling power—becomes a limiter as the weights pass typical training percentages.
- Stamina (6/10): Repeated sets of pull-ups and accumulating snatch attempts demand sustained muscular output. Athletes must maintain pulling volume and repeated squat receptions without significant drop-off.
- Flexibility (6/10): Solid overhead and hip-ankle mobility are required to receive heavy snatches in a stable, deep squat. Restricted positions lead to misses and extra energy expenditure.
- Speed (6/10): Quick cycling on the early barbells and efficient transitions buy time. Later, speed matters in set-up and decisive singles to minimize rest and avoid time-outs.
- Endurance (4/10): The workout lasts 8–24 minutes but occurs in bursts with increasing rest pressure. Cardio matters, yet the time windows and heavy lifts keep it from being a pure aerobic piece.
Movements
- Squat Snatch
- Chest-to-Bar Pull-Up
Scaling Options
Scale to: Chin-over-bar pull-ups + reduced snatch loads • Jumping chest-to-bar from a box + lighter bars • Ring rows + power snatch instead of squat snatch
Scaling Explanation
These options preserve pulling volume and barbell skill while adjusting technical demand and loading so athletes can keep moving, earn time windows, and maintain the intended urgency.
Intended Stimulus
Start fast but controlled to earn later windows. Early bars should feel smooth and snappy with minimal breaks. As loads climb, shift to composed singles with confident set-up and crisp receiving positions. Pull-ups remain efficient and consistent throughout, protecting grip for heavier snatches. The piece should feel urgent, technical, and increasingly heavy.
Coach Insight
Pace the first 6 rounds to finish by 8:00 without redlining. Breathe on the bar, then immediately move to pull-ups with short sets.
The one tip: Make every snatch attempt high-quality. Fewer, better singles beat rushed misses—especially at 185/135+.
Avoid grip blowups, sloppy footwork, and slow transitions. Chalk once, plan sets, and commit to each lift.
Benchmark Notes
Your score is total reps (max 216). Levels map to common stopping points: finishing the first 6 rounds by 8:00 (72 reps), getting into/through the 185/135 bar (96–108), and the 225/155 bar (up to 144). Elite athletes may reach the final bars or complete all 216.
Modality Profile
Two modalities only: gymnastics (chest-to-bar pull-ups) and weightlifting (squat snatch). While rep counts are similar, time spent shifts toward the barbell as weights increase and attempts slow. No monostructural element is included.
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