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
An ascending ladder workout with time gates, combining chest-to-bar pull-ups with increasingly heavy squat snatches. Tests gymnastics endurance and heavy weightlifting capacity.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): The squat snatch ladder progresses to extremely heavy weights (up to 265/185 lbs). This is a significant test of maximal snatch strength and the ability to hit heavy lifts after pre-fatigue from C2B pull-ups.
- Power (9/10): The squat 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 fatigued.
- Stamina (8/10): Cycling C2B pull-ups and squat snatches at progressively heavier weights tests pulling/grip stamina and full-body lifting stamina (legs, back, shoulders for snatches). Maintaining technique under fatigue with increasing loads is crucial.
- Flexibility (8/10): Requires excellent full-body mobility for efficient squat snatches at all loads, especially as weight increases (overhead squat position, shoulder stability, hip/ankle mobility). Full range for C2B.
- Endurance (7/10): An ascending ladder workout with 4-minute time gates (up to 24 mins) combining chest-to-bar pull-ups with increasingly heavy squat snatches (95lb up to 265lb). Tests gymnastics endurance and heavy weightlifting capacity under increasing time pressure and load.
- Speed (5/10): Efficient cycling of C2B pull-ups and snatches (especially at lighter loads) is important to meet time gates. For heavier snatches, technique and power are more critical than raw cycling speed.
Modality Profile
A couplet of a gymnastics movement (C2B Pull-up) and a weightlifting movement (Snatch). The stimulus is evenly split between G and W.
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