Workout Description

Why This Workout Is Very Hard

Heavy barbell cleans at 225/155 demand high absolute strength and power under fatigue, paired with fast 200 m sprints and 100 total unilateral kettlebell snatches overhead. Built-in rest pushes high intensity each round. Total duration typically 18–25 minutes for trained athletes with significant grip, posterior chain, and shoulder fatigue.

Benchmark Times for Hall

• Elite: <16:40
• Advanced: 18:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Explosive hip extension on cleans and snatches, plus sprint efforts, emphasize high power output each round.
• Speed (8/10): Built-in rest encourages fast, aggressive work sets with quick transitions and crisp barbell singles or fast touch-and-go when capable.
• Strength (7/10): The 225/155 cleans are heavy for most, demanding strong pulling and receiving positions under fatigue, though reps per round are low.
• Stamina (7/10): Five rounds with 100 total KB snatches require sustained shoulder, grip, and hip stamina while repeatedly re-accelerating after rest.
• Endurance (5/10): Short 200 m efforts and repeated rounds challenge aerobic capacity, but the session favors high-intensity intervals rather than long steady-state endurance.
• Flexibility (4/10): Overhead position for kettlebell snatches and receiving the clean require solid shoulder, thoracic, and hip mobility without extreme ranges.

Movements

• Sprint
• Clean
• Kettlebell Snatch

Scaling Options

Scale to: 3 cleans at 185/125 lb, KB snatch 44/26 lb • 3 cleans at 155/105 lb, 16 total KB snatches (8/arm) • 3 cleans at 115/75 lb, 20 KB swings (53/35) and 150 m run

Scaling Explanation

These options preserve the heavy lift stimulus, sprint intent, and unilateral overhead demand (or a close variant) while adjusting load, reps, and distance to maintain fast intervals and proper mechanics.

Intended Stimulus

Fast, high-power intervals. Hit the 3 heavy cleans with focus (quick singles or tight touch-and-go), sprint the 200 m hard-but-repeatable, and cycle KB snatches efficiently in big sets. The two-minute rest should allow near-max efforts each round without redlining so hard that mechanics or speed collapse in later rounds.

Coach Insight

Pace the cleans with quick singles, then push the run hard but keep one gear in reserve for later rounds. Snatches: smooth, big sets. One tip: lock in a stable overhead punch and a tight hand switch—protect grip and shoulders. Avoid death-marching the snatches, sloppy footwork on the cleans, and jogging the 200 m. Transitions matter.

Benchmark Notes

Use these times to gauge pacing and scaling. Beginners might take 30–35 minutes, while advanced athletes finish near 18 minutes. Times include the four rest intervals (8 total minutes). If you’re far above L3, reduce load/reps to maintain the intended sprint-interval feel.

Modality Profile

Most time is spent lifting: heavy cleans and high-rep kettlebell snatches dominate. The 200 m sprint per round accounts for a meaningful monostructural slice but is shorter in duration than the combined weightlifting work. There is no gymnastics element.

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