Workout Description

Why This Workout Is Very Hard

This combines two highly technical Olympic lifting movements requiring exceptional mobility, timing, and coordination. The squat snatch demands full overhead squat position, while the above-knee power snatch requires precise bar path and timing. Most average CrossFitters lack the skill and mobility for proper squat snatches, and the combination format adds complexity. The max rep scheme under fatigue significantly increases difficulty and injury risk for technical movements.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): High strength demand working up to 1+ rep max efforts in the squat snatch position.
• Power (9/10): Extremely high power output required for explosive triple extension and rapid turnover under the bar.
• Flexibility (8/10): Requires exceptional overhead mobility, ankle flexibility, and hip mobility for full squat snatch position.
• Stamina (2/10): Low muscular endurance demand with only 1+ max reps per set across 3 total sets.
• Speed (2/10): Minimal speed component with full rest between attempts; focus on technical execution over cycling speed.
• Endurance (1/10): Minimal cardiovascular demand with full recovery between sets of low-rep, high-skill technical lifting.

Movements

• Power Snatch
• Squat Snatch

Benchmark Notes

This workout involves 3 sets of squat snatch + above knee power snatch for max reps, scored by total repetitions completed. Each set likely follows a 1+ format where athletes perform 1 squat snatch then max reps of above knee power snatch. The squat snatch is technically demanding and will limit the initial rep, while the above knee power snatch allows for higher volume but requires significant grip strength and shoulder stability. Set 1: Fresh state, athletes can likely achieve 8-25 reps depending on skill level (1 squat snatch + 7-24 power snatches). Set 2: Fatigue begins affecting grip and shoulders, expect 10-15% reduction in power snatch reps. Set 3: Significant accumulated fatigue, grip failure becomes limiting factor, expect 20-25% reduction from fresh state. Elite athletes (L9-L10) with excellent snatch technique and grip endurance could achieve 54-60+ total reps across all sets. Advanced athletes (L6-L8) would likely hit 36-48 reps. Intermediate athletes (L4-L5) managing 24-36 reps. Beginners (L1-L3) focusing on technique and lighter loads would achieve 12-24 reps. The workout heavily favors athletes with strong snatch technique, grip endurance, and shoulder stability. Rest between sets allows partial recovery but cumulative fatigue significantly impacts later sets.

Modality Profile

Both Squat Snatch and Power Snatch are barbell weightlifting movements requiring external load, making this 100% weightlifting with no gymnastics or monostructural components.