Workout Description
For Time (12 min cap)
Part 1: 3 rounds of:
10 snatches (95/65 lb)
12 bar-facing burpees
Then, rest 3 minutes before continuing with Part 2:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Why This Workout Is Hard
Open WOD (2 Parts). Part 1 (3 rounds): light snatches (95lb), burpees. Part 2 (3 rounds): bar MU, burpees. Tests light lifting/conditioning then gymnastics/conditioning.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A two-part workout with a 12-min total cap. Part 1 (3 rounds): 10 snatches (95/65 lb), 12 bar-facing burpees. Rest 3 mins. Part 2 (3 rounds): 10 bar muscle-ups, 12 bar-facing burpees. Tests light lifting/conditioning, then high-skill gymnastics/conditioning after a short rest.
- Stamina (7/10): Part 1 tests light snatch cycling and burpee stamina. Part 2, after rest, tests bar muscle-up stamina (upper body pulling/pushing, grip) combined with more burpees. Overall, it's a test of maintaining output across two distinct efforts.
- Power (7/10): Snatches and bar muscle-ups are explosive movements. Burpees also have a power component. The WOD tests power output in two separate, intense bursts.
- Speed (7/10): Fast cycling of all movements and minimal rest within each part is crucial. Maximizing the 3-min rest to recover for Part 2 is also key.
- Strength (5/10): Snatches at 95/65 lbs are light. Bar muscle-ups require significant relative upper body strength. The WOD tests the ability to express this strength after pre-fatigue and rest.
- Flexibility (5/10): Requires mobility for snatches (overhead position). Excellent shoulder/wrist mobility for bar muscle-ups. Basic mobility for burpees.
Modality Profile
A two-part workout combining weightlifting (snatches) with gymnastics movements (burpees and bar muscle-ups). The gymnastics movements dominate by count but snatches provide significant weightlifting stimulus.
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