Workout Description

Why This Workout Is Hard

The 95/65lb weight is moderate for power snatches and overhead squats, but the continuous AMRAP format with no built-in rest creates significant fatigue accumulation. Power snatches require technical precision under fatigue, while overhead squats demand shoulder stability and mobility that deteriorates quickly. The combination of barbell cycling, overhead positioning throughout, and 10 minutes of continuous work will challenge most athletes' shoulders, grip, and technique simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep overhead squats and box jumps combined with power snatches will heavily tax muscular endurance, especially shoulders and legs.
• Power (8/10): Power snatches are explosive by nature, and box jumps require significant lower body power output repeated throughout the workout.
• Endurance (7/10): Ten-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (7/10): Power snatches demand full overhead mobility, while overhead squats require excellent ankle, hip, and shoulder flexibility throughout range of motion.
• Strength (6/10): 95/65lb power snatches and overhead squats require moderate strength levels, though not maximal effort due to rep scheme.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though heavier barbell work limits maximum speed potential.

Movements

• Power Snatch
• Overhead Squat
• Box Jump
• GHD Sit-Up

Benchmark Notes

This is a 10-minute AMRAP with 6 Power Snatches (95/65), 9 Overhead Squats (95/65), and 12 Box Jumps. I'll analyze this by breaking down each round and applying fatigue multipliers. Movement Analysis (Fresh State): - Power Snatch (95/65): 3.5 sec/rep for intermediate athletes (technical lift under fatigue) - Overhead Squat (95/65): 3 sec/rep (challenging stability movement) - Box Jump (24/20): 2 sec/rep - Round time fresh: (6×3.5) + (9×3) + (12×2) = 21 + 27 + 24 = 72 seconds - Add 15 seconds for transitions between movements = 87 seconds per round fresh Fatigue Progression: - Round 1: 87 sec (1.0x multiplier) - Round 2: 91 sec (1.05x multiplier) - Round 3: 96 sec (1.1x multiplier) - Round 4: 104 sec (1.2x multiplier) - Round 5: 113 sec (1.3x multiplier) - Round 6: 122 sec (1.4x multiplier) - Round 7: 130 sec (1.5x multiplier) Cumulative times: - 3 rounds: 274 seconds (4:34) - 4 rounds: 378 seconds (6:18) - 5 rounds: 491 seconds (8:11) - 6 rounds: 613 seconds (10:13) - exceeds time cap This workout combines technical barbell movements with high-rep box jumps, creating significant shoulder and leg fatigue. The power snatch becomes increasingly difficult to cycle as grip and coordination deteriorate. The overhead squat demands core stability that degrades rapidly. Cross-referencing with Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) which has L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is much more technically demanding and uses heavier loads, so I expect significantly fewer rounds. Benchmark Distribution: - L10 (Elite): 9+ rounds - exceptional barbell cycling and endurance - L5 (Average): 6 rounds - solid technique with manageable fatigue - L1 (Beginner): 3.5 rounds - likely struggling with snatch technique and overhead position Final targets: L10: 9+ rounds, L5: 6 rounds, L1: 3.5 rounds

Modality Profile

4 movements total: Power Snatch and Overhead Squat are weightlifting (W), Box Jump and GHD Sit-Up are gymnastics (G). 2 W movements and 2 G movements = 50/50 split.