Workout Description
5 Rounds for Time
3 Squat Snatches (100/75 lb)
15 Overhead Squats (100/75 lb)
400 meter Run
Why This Workout Is Very Hard
A demanding triplet combining technical squat snatches, high-volume overhead squats, and 2,000 meters of running. The loading is moderate but performed under fatigue, challenging mobility, barbell proficiency, and pacing. Most athletes will finish between 15–25 minutes, with the snatch skill and overhead stability driving complexity and elevating this workout above classic benchmark difficulty.
Benchmark Times for Snancy
- Elite: <13:30
- Advanced: 15:00-16:30
- Intermediate: 18:30-21:00
- Beginner: >36:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Ninety total barbell reps at a moderate load tax shoulder and leg endurance, especially when trying to hold large sets on overhead squats each round.
- Flexibility (7/10): Overhead squats and receiving positions require solid shoulder, thoracic, and ankle mobility to hit depth and maintain stable overhead positions safely.
- Endurance (7/10): Five 400m runs and continuous pacing make this an aerobic-heavy effort where breathing control and consistent splits determine success more than peak power or short sprints.
- Power (6/10): Squat snatches require explosive hip extension and rapid turnover, though repeated efforts are tempered by endurance and technique under fatigue.
- Speed (5/10): There’s some cycling speed on overhead squats and transitions, but sustainable pacing on runs and controlled snatch singles limit pure sprinting.
- Strength (5/10): Load is moderate, but the squat snatch demands enough strength to stabilize and stand up consistently under fatigue without relying on maximal lifting ability.
Movements
- Squat Snatch
- Overhead Squat
- Run
Scaling Options
Scale to: 75/55 lb • 3 power snatches + 15 front squats • 12 OHS + 300m run
Scaling Explanation
These options reduce load, skill, and/or volume so athletes keep moving, maintain positions safely, and preserve the intended steady but challenging stimulus.
Intended Stimulus
A steady, gritty grind with a high heart rate. Aim for controlled singles on the snatches, then hold big sets—ideally unbroken—on the overhead squats. Run at a pace you can sustain across all five rounds without walking. The barbell should feel challenging but repeatable, rewarding composure and quality movement under fatigue.
Coach Insight
Open each round smooth, not hot. Snatches as quick singles, then settle into unbroken or 2 sets on OHS. Keep runs consistent.
Your one big tip: Lock in a stable overhead position before you squat—rushing the setup wastes energy and reps.
Avoid sloppy depth, soft cores, and letting runs turn into recovery walks. Transitions matter.
Benchmark Notes
Five rounds of 3 squat snatches, 15 overhead squats, and a 400m run. The barbell is light enough to move, but the run makes this a true breathing test. A round is typically ~2:30-3:45. If your OHS break early, you drift quickly. L1-L3: ~27-36 min. L4-L6: ~18-21. L7-L8: ~16-18. L9-L10: ~13-16.
Modality Profile
The workout splits time between running and barbell work. Running across five rounds makes up slightly more than half the effort, while the combined squat snatches and overhead squats account for the remainder. There are no gymnastics movements here.
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