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 Hard
Five rounds combining light squat snatches, overhead squats, and running. Tests snatch technique, shoulder stability, and running endurance.
Benchmark Times for Snancy
- Elite: <11:00
- Advanced: 12:01-13:31
- Intermediate: 15:01-16:31
- Beginner: >21:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Five rounds for time of 3 squat snatches (100/75 lb), 15 overhead squats (100/75 lb), and a 400m run. This tests cardiovascular endurance (run) combined with the challenge of technical Olympic lifting and overhead stability under fatigue.
- Flexibility (8/10): Both squat snatches and overhead squats are significant tests of mobility for the shoulders, thoracic spine, hips, and ankles. Maintaining this mobility under fatigue from running is key.
- Stamina (7/10): Cycling 3 squat snatches and 15 OHS (all at 100/75lb) for 5 rounds (total 15 snatches, 75 OHS) tests muscular endurance in the full body for snatches and shoulders/core/legs for OHS, especially after running.
- Power (6/10): The squat snatch is a primary power movement. Driving up from the OHS also has a power component. Maintaining power and technique for the lifts after each run is challenging.
- Speed (6/10): Maintaining a strong running pace and transitioning quickly to perform snatches and OHS with good form and consistent speed is crucial for a good time.
- Strength (5/10): Squat snatches and OHS at 100/75 lbs are a moderate load, focusing on technique, stability, and endurance rather than maximal strength. Good relative strength is needed for control.
Modality Profile
A triplet of one gymnastics movement (OHS with bodyweight is G), one monostructural (Run), and one weightlifting (Snatch). The stimulus is evenly distributed.
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