Workout Description

Why This Workout Is Very Hard

This workout combines heavy power snatches (135/95) with an unforgiving EMOM format that prevents adequate recovery. Touch-and-go requirement eliminates reset time between reps. Most athletes will struggle with the technical demands of power snatches under accumulating fatigue, especially as grip and shoulders fatigue. The 12-minute duration with only 30-40 seconds rest creates a brutal combination of heavy loading, high skill, and forced pacing that will challenge even experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatch is quintessential explosive movement, demanding rapid force production to accelerate barbell from floor to overhead catch position.
• Flexibility (8/10): Power snatch requires exceptional mobility through ankles, hips, thoracic spine, and shoulders for proper receiving position and overhead stability.
• Strength (7/10): 135/95lb power snatch demands significant strength through full kinetic chain, from floor to overhead in explosive movement pattern.
• Stamina (6/10): Touch-and-go requirement prevents rest between reps, testing grip endurance and ability to maintain power output across 48 total repetitions.
• Endurance (4/10): Twelve minutes of continuous work with minimal rest challenges cardiovascular system, though brief work periods allow some recovery between rounds.
• Speed (3/10): EMOM format allows recovery time between rounds, though touch-and-go requirement demands quick transitions between individual repetitions within each minute.

Benchmark Notes

This is a 12-minute EMOM with 4 touch-and-go power snatches at 135/95 lbs per minute. Maximum possible score is 48 reps (4 reps × 12 minutes). The key constraint is the heavy loading - 135 lbs power snatch is approximately 85-90% of many athletes' 1RM snatch, making this extremely demanding. Touch-and-go requirement adds grip and metabolic stress. Analysis: Minutes 1-3: Most athletes can complete all 4 reps (12 total). Minutes 4-6: Fatigue sets in, some may miss 1-2 minutes (8-12 more reps, total 20-24). Minutes 7-9: Significant breakdown, only stronger athletes maintain pace (6-12 more reps, total 26-36). Minutes 10-12: Only elite athletes can continue, most are done (0-12 more reps). The loading is similar to Isabel (30 snatches at 135/95) but spread over 12 minutes with forced rest. Isabel L10 times of 90-130 seconds suggest elite athletes can maintain high power output with this load briefly. However, the 12-minute duration with no load reduction makes this much more selective. Elite athletes (L9-L10) might complete 47-48 reps, good athletes (L6-L8) around 42-46 reps, average athletes (L4-L5) around 36-45 reps, and beginners may only complete the first 6-8 minutes for 24-36 reps. The narrow spread at the top reflects that once an athlete can no longer complete a minute, they typically cannot continue due to the heavy loading.

Modality Profile

Touch And Go Power Snatch is a barbell weightlifting movement using external load, making it 100% Weightlifting modality