Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill, technically demanding movements in a continuous 9-minute format with no built-in rest. Power snatches at 95/65 require significant technique and speed under fatigue, while bar muscle-ups demand upper body strength and coordination. The AMRAP format prevents recovery between rounds, creating cumulative fatigue that makes both movements progressively harder. Most average CrossFitters will need to scale the weight or substitute ring rows/chest-to-bar pull-ups.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches are explosive by nature, and bar muscle ups require explosive pulling power to transition over the bar.
• Stamina (8/10): Bar muscle ups and power snatches both heavily tax grip strength and upper body stamina over the sustained AMRAP format.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, especially as grip fatigue accumulates from both movements.
• Flexibility (7/10): Power snatches require full overhead mobility and hip flexibility, while bar muscle ups demand shoulder and thoracic spine mobility.
• Strength (6/10): Power snatches at 95/65 pounds require moderate strength, while bar muscle ups demand significant upper body pulling strength.
• Speed (6/10): Fast transitions between movements and efficient cycling of both technical skills are crucial for maximizing rounds in nine minutes.

Movements

• Power Snatch
• Bar Muscle-Up

Benchmark Notes

This is a 9-minute AMRAP with 5 Power Snatches (95/65) and 3 Bar Muscle Ups per round. I'll analyze this movement by movement and compare to relevant anchors. Movement Analysis: - Power Snatch (95/65): At moderate load, elite athletes can cycle these at 2.5 sec/rep when fresh, advancing to 3.5 sec/rep, novices at 5 sec/rep - Bar Muscle Up: Elite 3-4 sec/rep, intermediate 5-7 sec/rep, novice 8-12 sec/rep (including failed attempts) Round Breakdown (Fresh State): - 5 Power Snatches: Elite 12.5 sec, Intermediate 17.5 sec, Novice 25 sec - 3 Bar Muscle Ups: Elite 9-12 sec, Intermediate 15-21 sec, Novice 24-36 sec - Transitions: 2-5 sec between movements - Total per round: Elite ~25 sec, Intermediate ~40 sec, Novice ~65 sec Fatigue Considerations: Bar muscle ups are extremely taxing on grip and lats, which directly impacts power snatch performance. After round 3-4, expect significant degradation: - Rounds 1-3: Base times - Rounds 4-6: +20-30% due to grip fatigue - Rounds 7+: +40-60% with frequent failed muscle up attempts Anchor Comparison: This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95), but with key differences: - Amanda uses ring muscle ups (harder) vs bar muscle ups (easier) - Amanda uses heavier snatches (135/95 vs 95/65) - Amanda is for time vs AMRAP format - Amanda L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec Given the AMRAP format and lighter loading, I expect higher round counts than Amanda's rep scheme would suggest in a time domain. Projected Performance: - L10 (Elite): 11+ rounds - can maintain sub-30 sec rounds with minimal muscle up failures - L5 (Average): 6-7 rounds - significant slowdown after round 4, muscle ups become limiting factor - L1 (Novice): 3-4 rounds - may struggle to link muscle ups, frequent singles on snatches Final targets: L10: 11.0 rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

Power Snatch is a weightlifting movement with external load (barbell), while Bar Muscle-Up is a gymnastics bodyweight movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.