Workout Description
AMRAP in 10 minutes
Kettlebell Power Snatches (24/16 kg)
Why This Workout Is Medium
A 10-minute test of maximum kettlebell snatches with a moderate weight. Tests technique, grip endurance, and cardiovascular capacity.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Performing max kettlebell power snatches for 10 minutes will severely tax grip, shoulder, back, and leg muscular endurance. Maintaining technique under accumulating fatigue is crucial.
- Power (7/10): The kettlebell snatch is an explosive, full-body power movement. This WOD tests the ability to generate that power repeatedly for 10 minutes.
- Speed (7/10): Fast and efficient cycling of kettlebell snatches, alternating hands smoothly if desired, is crucial for maximizing repetitions in the 10-minute window.
- Endurance (6/10): AMRAP in 10 minutes of kettlebell power snatches (24/16 kg or ~53/35 lb). This is a test of cardiovascular endurance and the ability to sustain a high work rate with a single, technical, moderate-load movement.
- Strength (4/10): Kettlebell snatches at 24/16 kg are a moderate load, focusing on power-endurance and efficiency rather than maximal strength. Good core strength helps stabilize.
- Flexibility (4/10): Requires good hip hinge and shoulder/thoracic mobility for efficient and safe kettlebell snatches, especially for high repetitions.
Modality Profile
A pure weightlifting test of max kettlebell snatches in a given time.
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