Workout Description

Why This Workout Is Hard

The 135/95lb squat snatch is moderately heavy for most athletes, requiring technical proficiency under fatigue. Combined with toes-to-bars in a continuous 10:30 AMRAP format, this creates significant grip and shoulder fatigue accumulation. The low rep scheme (3/9) means frequent barbell cycling with no built-in rest. Most average athletes will struggle with snatch technique degradation and grip failure, requiring scaling of weight or movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep toes to bars combined with repeated squat snatches will heavily tax grip strength and core muscular endurance.
• Flexibility (8/10): Squat snatch demands exceptional ankle, hip, thoracic, and shoulder mobility while toes to bars require significant hamstring and lat flexibility.
• Endurance (7/10): A 10:30 AMRAP creates significant cardiovascular demand as athletes maintain continuous output with minimal rest between movements.
• Power (7/10): Squat snatch is an explosive Olympic lift requiring rapid force production and speed under the bar.
• Strength (6/10): 135/95lb squat snatch requires moderate to heavy loading that challenges strength while allowing for multiple repetitions.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling to maximize total reps within the time cap.

Movements

• Toes-to-Bar
• Hang Snatch

Benchmark Notes

This is a 10:30 AMRAP with 3 Above Knee Squat Snatch (135/95) + 9 Toes to Bars per round, totaling 12 reps per round. Movement analysis: Above knee squat snatch at 135/95 is a technical lift requiring 3-4 seconds per rep when fresh, increasing to 4-6 seconds under fatigue. Toes to bars require 1.5-2.5 seconds per rep fresh, degrading to 2.5-3.5 seconds with grip fatigue. Round breakdown: Round 1 (fresh): Snatches 3×3.5sec = 10.5sec, T2B 9×2sec = 18sec, transitions 5sec = 33.5sec total. Round 2-3: Apply 1.1-1.2x fatigue multiplier = 37-40sec per round. Round 4-5: 1.2-1.3x multiplier = 40-44sec per round. Round 6+: 1.3-1.5x multiplier = 44-50sec per round. Elite athletes (L9-L10) can maintain better pacing and complete 21-22 rounds (252-264 reps). Advanced athletes (L6-L8) complete 15-19 rounds (180-228 reps) with moderate pacing degradation. Intermediate athletes (L3-L5) complete 9-13 rounds (108-156 reps) with significant fatigue and set breaking. Beginners (L1-L2) complete 5-7 rounds (60-84 reps) with frequent rest and potential scaling. The combination of heavy snatches with high-rep gymnastics creates significant neuromuscular and grip fatigue, limiting round completion. Final targets: L10: 264 reps (22 rounds), L5: 156 reps (13 rounds), L1: 60 reps (5 rounds).

Modality Profile

Two movements: Hang Snatch (weightlifting with barbell) and Toes-to-Bar (gymnastics bodyweight movement). Equal split between weightlifting and gymnastics modalities.