Workout Description

Why This Workout Is Very Hard

This workout combines heavy power snatches (135/95) with an unforgiving EMOM format that prevents adequate recovery. Touch-and-go requirement eliminates reset time between reps, demanding continuous barbell cycling under accumulating fatigue. The 12-minute duration with only 30-45 seconds rest per round creates severe metabolic and neuromuscular stress. Most athletes will fail reps or need significant scaling due to the combination of heavy load, technical demand, and forced pace.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatch is quintessential power movement requiring explosive hip extension and rapid force development to accelerate barbell overhead.
• Flexibility (8/10): Power snatch demands exceptional mobility in ankles, hips, thoracic spine, and shoulders for proper receiving position and overhead stability.
• Endurance (7/10): Twelve minutes of continuous work with minimal rest challenges cardiovascular system, requiring sustained aerobic capacity throughout the EMOM format.
• Strength (7/10): 135/95lb power snatch requires significant strength through full kinetic chain, from floor to overhead in explosive movement pattern.
• Stamina (6/10): Touch-and-go format demands muscular endurance in posterior chain and grip, with fatigue accumulating over 48 total repetitions across 12 minutes.
• Speed (4/10): EMOM format allows brief rest between sets, but touch-and-go requirement demands quick transitions and efficient movement cycling within each minute.

Movements

• Touch and Go Power Snatch

Benchmark Notes

This is a 12-minute EMOM with 4 touch-and-go power snatches at 135/95 lbs per minute. Maximum possible score is 48 reps (4 reps × 12 minutes). The key constraint is the heavy loading - 135 lbs power snatch is approximately 85-90% of many athletes' 1RM snatch, making this extremely demanding. Touch-and-go requirement adds grip and metabolic stress. Analysis by minute: Minutes 1-3: Most athletes can complete all 4 reps (1.0x baseline, ~3-4 sec per rep). Minutes 4-6: Fatigue sets in, may need brief pause between reps (1.1-1.2x multiplier). Minutes 7-9: Significant fatigue, potential for missed lifts or longer rest (1.3-1.5x multiplier). Minutes 10-12: Only elite athletes maintain pace, others likely fail reps (1.5-2.0x multiplier). The 135 lb loading is the primary limiting factor - this is heavier than Isabel's snatches and requires much more strength endurance. Elite athletes (L9-L10) might complete 47-48 reps, maintaining form throughout. Advanced athletes (L6-L8) will likely complete 42-46 reps, failing in final 2-4 minutes. Intermediate athletes (L4-L5) may complete 36-45 reps, struggling after minute 6-8. Beginners (L1-L3) will need to scale weight significantly and may only complete 24-36 reps even scaled. The narrow range at higher levels reflects that once you can handle the weight, the limiting factor becomes pure strength endurance rather than technique breakdown. Final targets: L10: 48 reps (perfect), L5: 45 reps (9 successful minutes), L1: 24 reps (6 successful minutes).

Modality Profile

Touch And Go Power Snatch is a barbell weightlifting movement using external load, making it 100% Weightlifting modality