Workout Description
11-9-7-5 Reps for Time
Power Snatches (135/95 lb)
Bar Muscle-Ups
Time Cap: 15 minutes
Why This Workout Is Very Hard
A descending rep couplet combining heavy power snatches with bar muscle-ups. Tests power, strength, and high-skill gymnastics.
Benchmark Times for Power Plus Amanda
- Elite: <18:01
- Advanced: 18:01-16:01
- Intermediate: 16:01-13:01
- Beginner: >13:01
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Both power snatches and bar muscle-ups are peak power movements. Maintaining high power output for multiple reps of each across the descending ladder is critical.
- Stamina (8/10): Cycling 32 total heavy power snatches and 32 bar muscle-ups will severely tax full-body strength-stamina for snatches (grip, back, shoulders, legs) and upper body pulling/pushing stamina for BMUs.
- Strength (8/10): Power snatches at 135/95 lbs are a heavy load for this volume. Bar muscle-ups require significant relative upper body strength. This WOD is very strength-dominant.
- Endurance (6/10): A descending rep scheme (11-9-7-5) of heavy power snatches (135/95 lb) and bar muscle-ups, with a 15-min cap. This is a potent test of power, strength, and high-skill gymnastics, creating significant metabolic stress.
- Flexibility (6/10): Requires good mobility for power snatches (overhead position, hip hinge). Excellent shoulder/wrist mobility for bar muscle-ups.
- Speed (5/10): Efficient cycling of heavy snatches and bar muscle-ups is key. Managing fatigue and minimizing failed reps on these demanding movements is paramount for a fast time.
Modality Profile
A G/W workout, a variation of 'Amanda' with a gymnastics movement (Muscle-ups) and a weightlifting movement (Snatches).
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