Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat snatches (135/95) with high-skill chest-to-bar pull-ups in an 11-minute continuous AMRAP format. The squat snatch requires significant technical proficiency under fatigue, while the moderate weight becomes crushing over time. The 3:9 rep scheme creates unbalanced rounds where the snatches limit pace but don't provide recovery for the pull-ups. Most athletes will hit failure on both movements, requiring multiple scaling options.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume chest-to-bar pull-ups combined with repetitive squat snatches will exhaust grip strength and upper body muscular endurance.
• Flexibility (8/10): Squat snatches demand exceptional mobility in ankles, hips, thoracic spine, and shoulders for proper overhead squat position.
• Endurance (7/10): Eleven minutes of continuous high-intensity work with technical movements creates significant cardiovascular demand and aerobic stress.
• Power (7/10): Squat snatches are highly explosive movements requiring rapid force development from floor to overhead in one motion.
• Strength (6/10): Squat snatches at 135/95 pounds require substantial strength, particularly in overhead position and full-body coordination.
• Speed (6/10): Fast transitions between movements and efficient cycling of both exercises are crucial for maximizing rounds in eleven minutes.

Movements

• Squat Snatch
• Chest-to-Bar Pull-Up

Scaling Options

Reduce squat snatch to 95/65 lbs or power snatch variation. Substitute regular pull-ups, banded pull-ups, or ring rows for chest-to-bar. Consider reducing reps to 2 squat snatches and 6 pull-ups. Can extend time to 13-15 minutes if reducing load significantly.

Scaling Explanation

Scale squat snatch weight if you can't perform 3+ singles at 80% effort when fresh. Scale C2B pull-ups if you can't do 5+ unbroken when fresh. Priority is maintaining movement quality and intended intensity over hitting Rx weights. Target 6+ rounds regardless of scaling.

Intended Stimulus

Moderate intensity glycolytic workout lasting 11 minutes. Primary challenge is maintaining technical proficiency under fatigue with heavy squat snatches while managing grip fatigue from chest-to-bar pull-ups. Tests ability to cycle between high-skill barbell movement and gymnastic pulling strength.

Coach Insight

Pace squat snatches as singles from the start - don't attempt touch-and-go reps. Focus on full extension and aggressive turnover. For C2B pull-ups, use efficient kipping with strong hollow position. Break pull-ups before failure - consider 5-4 or 6-3 splits early, then singles as needed. Transition quickly but safely - shake out grip between movements. Expect 6-9 rounds for most athletes.

Benchmark Notes

11-minute AMRAP with 3 Squat Snatches (135/95) + 9 Chest-to-Bar Pull-ups per round. Round breakdown: Round 1 (fresh): Squat snatch at 135/95 takes ~3.5 sec/rep for advanced athletes (10.5 sec total), transitions 2-3 sec, chest-to-bar pull-ups ~2 sec/rep (18 sec total), round transition 3-5 sec = ~34 sec/round. Round 2-3: Fatigue increases snatch time to 4-4.5 sec/rep, pull-ups to 2.2-2.5 sec/rep due to grip fatigue from barbell, rounds take 38-42 sec each. Round 4-6: Significant fatigue, snatches become 5-6 sec/rep with possible misses, pull-ups break into smaller sets (3-3-3), rounds take 45-55 sec. Round 7+: Heavy fatigue, snatches 6-8 sec/rep, pull-ups in singles/doubles with rest, rounds take 60-80 sec. Elite athletes maintain better technique and pacing, completing 10+ rounds. Advanced athletes 8-9 rounds. Intermediate 6-7 rounds. Beginners 3-4 rounds due to technical demands of both movements.

Modality Profile

Two movements: Squat Snatch (Weightlifting) and Chest-to-Bar Pull-Up (Gymnastics). Equal 50/50 split between W and G modalities.