Workout Description

Movements

• Bar Muscle-Up
• Power Snatch

Benchmark Notes

This is an 8-round AMRAP with 2-minute work periods and 2-minute rests. Each round contains 3 Bar Muscle Ups and 3 Power Snatches (135/95). Bar muscle ups take 3-5 seconds each when fresh (9-15 seconds total), power snatches at 135/95 take 2.5-3.5 seconds each (7.5-10.5 seconds total), plus 3-5 seconds transition time. Fresh round time: 20-30 seconds, leaving 90-100 seconds for additional rounds. Round 1-2: Complete 3-4 full rounds per 2-minute window. Round 3-4: Fatigue increases (1.1-1.2x), expect 2.5-3.5 rounds. Round 5-6: Moderate fatigue (1.2-1.3x), expect 2-3 rounds. Round 7-8: High fatigue (1.3-1.5x), expect 1.5-2.5 rounds. Total expected range: L1 (8 total rounds across all 8 AMRAPs) represents scaled athletes completing 1 round per window, L5 (24 rounds) represents average athletes completing 3 rounds per window, L9 (40 rounds) represents elite athletes maintaining 5 rounds per window through superior muscle-up efficiency and snatch technique.