Workout Description

Why This Workout Is Hard

While the snatch weights are moderate and EMOM provides rest, the combination creates significant challenge. Power snatch into squat snatch demands technical precision under accumulating fatigue. The max double-unders after two snatches each minute creates a skill-cardio demand with minimal recovery. Most athletes will struggle with snatch technique breakdown and double-under efficiency as the workout progresses, requiring scaling of weights or movements.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Both snatch variations are explosive Olympic lifts requiring maximum power output, plus double unders demand rapid force production.
• Flexibility (8/10): Snatches demand exceptional mobility through ankles, hips, thoracic spine, and shoulders for proper overhead squat position and receiving mechanics.
• Strength (7/10): Power snatch and squat snatch at 115/75 lbs require significant strength, especially for overhead positioning and receiving position.
• Speed (6/10): EMOM format creates time pressure to complete snatches quickly, leaving maximum time for double under accumulation each minute.
• Endurance (4/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system, though EMOM format provides some recovery between rounds.
• Stamina (3/10): Limited volume with only 10 total snatches, but double unders can accumulate significant muscular endurance demand over time.

Movements

• Power Snatch
• Squat Snatch
• Double-Under

Benchmark Notes

This is a 10-minute EMOM with 1 Power Snatch (115/75) + 1 Squat Snatch per minute, followed by max double-unders for the remaining time. Score is total double-unders completed. Movement breakdown: Each minute requires 2 snatches at moderate-heavy load. Power snatch at 115/75 takes ~3 seconds for elite, 4-5 seconds for intermediate, 6-8 seconds for novice. Squat snatch adds another 3-5 seconds for elite, 5-7 seconds intermediate, 8-12 seconds novice. Total snatch time per minute: Elite 6-8 seconds, Intermediate 9-12 seconds, Novice 14-20 seconds. This leaves 52-54 seconds for elite, 48-51 seconds for intermediate, 40-46 seconds for novice to perform double-unders. Double-under capacity: Elite athletes can maintain 2-2.5 DU/second for extended periods, intermediate 1.5-2 DU/second, novice 1-1.5 DU/second with breaks. Fatigue considerations: Snatches will slow slightly over 10 minutes due to CNS fatigue and grip issues. Double-under rhythm may break more frequently in later rounds. Conservative estimates per minute: Elite 40-45 DU, Intermediate 25-35 DU, Novice 15-25 DU. Over 10 minutes with fatigue: Elite 380-420 total, Intermediate 250-320 total, Novice 120-200 total. This workout is similar to high-volume double-under benchmarks but with significant strength interference. Using Annie (50-40-30-20-10 DU + sit-ups) as reference where L10 completes 300-360 seconds, but this workout has continuous barbell work creating more fatigue. Final targets: L10: 380+ DU, L5: 240 DU, L1: 80 DU.

Modality Profile

3 movements total: Power Snatch and Squat Snatch are both weightlifting movements (W), Double-Under is a gymnastics bodyweight coordination skill (G). This gives us 2W + 1G = 67% W, 33% G, 0% M.