Workout Description

Why This Workout Is Very Hard

This workout combines heavy technical lifting (185/120 high hang squat snatch) with high-skill pulling under extreme time pressure. The EMOM format allows only ~45 seconds per round, forcing athletes to hit a near-maximal squat snatch while fatigued from chest-to-bar pull-ups. The 'only 1 shot' rule adds massive pressure. Most athletes will fail multiple snatches due to the combination of fatigue, time constraints, and technical demands of the high hang position.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Squat snatch is one of the most explosive movements in CrossFit, requiring rapid force production from floor to overhead.
• Strength (8/10): Heavy squat snatch at 185/120 pounds requires near-maximal strength and technique under fatigue from pull-ups.
• Flexibility (7/10): Squat snatch demands exceptional ankle, hip, thoracic, and shoulder mobility for proper overhead squat receiving position.
• Stamina (6/10): Chest-to-bar pull-ups every minute for eight rounds will significantly tax upper body pulling stamina and grip endurance.
• Endurance (4/10): Eight minutes of continuous work with minimal rest challenges cardiovascular system moderately, but short duration limits pure aerobic demand.
• Speed (3/10): EMOM format allows recovery between rounds, but quick transitions from pull-ups to snatch setup are important for success.

Movements

• High Hang Snatch
• Chest-to-Bar Pull-Up

Benchmark Notes

This is an 8-minute EMOM with 3 chest-to-bar pull-ups and 1 high hang squat snatch at 185/120 lbs per round. The score is total successful squat snatches completed. Movement analysis: Chest-to-bar pull-ups will take 4-8 seconds for most athletes, leaving 52-56 seconds for the squat snatch attempt. The high hang squat snatch is technically demanding and the load (185/120) is challenging - approximately 80-90% of many athletes' 1RM snatch. Key factors: (1) Only one attempt per round creates high pressure, (2) Fatigue from chest-to-bar pull-ups affects grip and lat engagement needed for overhead position, (3) High hang position requires excellent timing and mobility, (4) Heavy load means many athletes will start missing by rounds 4-6. Elite athletes (L10) might complete 8/8 attempts with perfect technique and strength reserves. Advanced athletes (L8-L9) will likely complete 7-8 attempts before fatigue causes misses. Intermediate athletes (L5-L6) will complete 5-6 before the combination of fatigue and technical demands cause failures. Novice athletes (L1-L3) may only complete 1-3 successful lifts due to the technical and strength requirements. The progression reflects that this workout heavily favors athletes with strong snatch technique and overhead strength endurance. Final targets: L10: 8 reps, L5: 5 reps, L1: 1 rep.

Modality Profile

Two movements: Chest To Bar Pull Up (bodyweight gymnastics movement) and High Hang Snatch (barbell weightlifting movement). Equal split between gymnastics and weightlifting modalities.