Workout Description
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-Unders
15 Snatches (95/65 lb)
5 Wall Walks
50 Double-Unders
12 Snatches (135/95 lb)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-Ups
50 Double-Unders
9 Snatches (185/125 lb)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-Ups
50 Double-Unders
6 Snatches (225/155 lb)
Why This Workout Is Very Hard
Open WOD (AMRAP For As Long As Possible). Increasing rounds/weight/skill: Wall Walks/DUs/Snatches (up to 225lb), then Strict HSPU/DUs/Snatches. Extremely demanding skill/strength progression.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): The snatch ladder progresses to very heavy weights (up to 225/155 lbs). Strict HSPU require high relative pressing strength. This is a significant test of snatch strength and strict gymnastics strength, especially after pre-fatigue.
- Power (9/10): The snatch is a primary power movement. This WOD tests the ability to generate high power repeatedly with increasing loads while fatigued from other elements.
- Endurance (8/10): AMRAP For As Long As Possible (6-min initial cap, extending by 3 mins if sections are met) involving Wall Walks, Double-Unders, and Snatches with increasing weight (95lb to 225lb), then Strict HSPU, DUs, and heavier Snatches. This is an extremely demanding test of skill, strength progression, and endurance under tight time gates.
- Stamina (8/10): Cycling Wall Walks (shoulder/core stamina), DUs (calf/coordination), and Snatches at increasing loads, then Strict HSPU (pushing stamina) and more Snatches, tests the ability to maintain output and technique under severe fatigue and increasing challenge.
- Flexibility (7/10): Requires mobility for Wall Walks, DUs, Snatches at all loads (overhead squat position), and Strict HSPU (shoulder/wrist).
- Speed (6/10): Efficient cycling of Wall Walks and DUs is important to reach snatch bars quickly. For snatches, technique and power are more critical than raw cycling speed as weight increases. Meeting time gates is paramount.
Modality Profile
A complex chipper. Wall Walk (G), DU (G), Snatch (W), Strict HSPU (G). This gives 3 G, 1 W. Profile: 75% G, 25% W. Let's adjust for the heavy snatches. 67% G, 33% W.
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