Workout Description

Why This Workout Is Hard

The 135/95lb squat snatch is moderately heavy for most athletes, but the continuous 5-round format with no built-in rest creates significant fatigue accumulation. Double unders and toes-to-bar will tax grip and shoulders before each snatch attempt, while the overhead position becomes increasingly difficult to maintain. The combination of skill demands under fatigue and moderate loading without recovery makes this challenging for the average athlete.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of toes to bar will tax grip and core stamina, while double unders challenge calf and shoulder endurance over multiple rounds.
• Flexibility (8/10): Squat snatch demands exceptional ankle, hip, thoracic, and shoulder mobility. Toes to bar requires significant hamstring and lat flexibility.
• Endurance (7/10): Five rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with double unders elevating heart rate throughout.
• Power (7/10): Double unders and squat snatch are highly explosive movements requiring rapid force development and coordination under fatigue.
• Strength (6/10): Squat snatch at 135/95 requires moderate to heavy loading for most athletes, demanding significant strength in the receiving position.
• Speed (6/10): Fast transitions between movements and quick cycling of double unders are crucial for maintaining intensity across five rounds.

Movements

• Squat Snatch
• Toes-to-Bar
• Double-Under

Benchmark Notes

This is a 5-round workout with 20 double unders, 7 toes to bar, and 3 squat snatches at 135/95 lbs. Since it's scored as 'Rounds + Reps', this is likely a time-capped AMRAP format. Movement analysis: Double unders take ~0.5 sec each (10 sec fresh), toes to bar ~2 sec each (14 sec fresh), squat snatches at this weight ~4-5 sec each for elite athletes (12-15 sec fresh). Fresh round time: ~36-39 seconds for elite. However, this combination creates significant fatigue - the double unders tax the calves and coordination, toes to bar demand grip and core strength, and heavy squat snatches require full-body power and mobility. Fatigue multipliers: Round 1: 1.0x (~36-40 sec), Round 2: 1.1x (~40-44 sec), Round 3: 1.2x (~43-48 sec), Round 4: 1.3x (~47-52 sec), Round 5: 1.4x (~50-56 sec). Total time for 5 complete rounds: ~216-240 seconds (3:36-4:00) for elite athletes. Set breaking becomes critical - expect athletes to break toes to bar into 4+3 or 5+2, and squat snatches into singles by round 3-4. Transition time between movements: ~3-5 seconds each. Most athletes will complete 4+ rounds, with elite completing all 5 rounds. The squat snatch weight is challenging enough that many intermediate athletes may not complete round 5. Using Cindy (20-min AMRAP) as a loose anchor but adjusting for the much higher skill and strength demands, plus likely shorter time cap. L10 athletes complete all 5 rounds, L5 athletes complete ~4.4 rounds, L1 athletes complete ~2.5 rounds.

Modality Profile

Double-Under and Toes-to-Bar are gymnastics movements (bodyweight coordination and bodyweight strength), while Squat Snatch is a weightlifting movement with external load. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.