Workout Description
EMOM for 20 minutes
From 0:00-5:00 EMOM of:
1 Squat Snatch (70% of 1RM)
From 5:00-10:00 EMOM of:
1 Squat Snatch (70% of 1RM + 5kg)
From 10:00-15:00 EMOM of:
1 Squat Snatch (70% of 1RM + 7.5 kg)
From 15:00-20:00 EMOM of:
1 rep max Squat Snatch
Why This Workout Is Very Hard
This is a high-skill Olympic lifting EMOM with progressively heavier singles culminating in five max-effort attempts. While the total volume is low (20 total reps), the movement complexity, mobility demands, and heavy loading elevate difficulty. Athletes must manage technique under fatigue and rising pressure with limited rest, making it challenging for most beyond intermediate levels.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Primary limiter is maximal strength expressed in a technical Olympic lift under increasing loads.
- Power (9/10): Explosive triple extension and rapid turnover are essential to stand up heavy singles successfully.
- Flexibility (7/10): Requires solid overhead squat mobility, shoulder external rotation, and ankle/hip depth for safe, stable receiving positions.
- Speed (4/10): No fast cycling—precision and controlled setups. Speed shows in bar speed and turnover, not transitions.
- Stamina (4/10): Twenty total singles require repeated quality efforts, but muscular endurance volume is modest compared to typical metcons.
- Endurance (2/10): Minimal cardio; singles with full resets keep heart rate controlled. Breathing matters, but conditioning isn’t the limiter here.
Scaling Options
Scale to: 60%-65%-70% in the first three blocks then heavy single • Power Snatch instead of Squat Snatch (same structure) • E2MOM for 20 minutes (10 total attempts) to allow more setup/rest
Scaling Explanation
These options preserve the single-lift EMOM intent while adjusting complexity, load, or rest so athletes can maintain sound positions and consistent quality lifts.
Intended Stimulus
Crisp, technical singles with rising intensity. Early minutes feel smooth and confident; mid-blocks add tension and focus; the final five minutes are heavy attempts with high intent. You should have just enough rest to reset, visualize, and execute one quality lift per minute without rushing or losing positions.
Coach Insight
Pace by treating each minute as a mini-setup: approach, brace, lift, then step away and breathe. Keep your routine identical every rep.
The one tip: Own your start position—bar over midfoot, lats set, patient pull. Good starts make good catches.
Avoid chasing misses minute-to-minute. If you fail twice at a weight, drop slightly and hit a confident make to secure your score.
Benchmark Notes
Score your heaviest successful squat snatch during the EMOM. Levels show typical ranges from new lifters through advanced/elite. Hit a solid number early, then build across the final five minutes. If you miss, adjust down and re-approach smartly to secure a score within your level.
Modality Profile
This session is purely weightlifting: one barbell movement (squat snatch) performed as challenging singles. No gymnastics or monostructural elements are included. Time is fixed and devoted entirely to executing technical, progressively heavier lifts within an EMOM structure.
Similar Workouts to Joe Mills 20/20 Workout
If you enjoy Joe Mills 20/20 Workout, you might also like these similar CrossFit WODs:
- First Cut (83% similar) - 4 Rounds for Time
400 meter Run
3 Legless Rope Climbs
7 Squat Snatches (130/185 lb)
Time Cap: 20 mi...
- Toomey in Placid (82% similar) - For Time
Buy-In: 27 calorie Ski Erg
Then 3 Rounds of:
8 Ring Muscle-Ups
16 Alternating Dumbbell Sna...
- Feeks (82% similar) - 2-4-6-8-10-12-14-16 Reps For Time
100 meter Shuttle Sprint
Dumbbell Clusters (2x65/45 lb)...
- Olaf (82% similar) - For time:
5 rounds of:
5 Squat Cleans (155/105 lb)
25 Push-Ups...
- Regionals 15.4 (81% similar) - For Time:
1000 meter Row
Clean Ladder (Men: 185-205-225-245-265-285-305-315 lb, Women: 125-135-145-1...
- Regionals 12.5 (81% similar) - Snatch Ladder
At each station:
- 20 Double-Unders, then 1 Snatch in 50 seconds.
- Advance to the nex...
- Jorge (81% similar) - For time:
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18...
- Kutschbach (80% similar) - 7 Rounds For Time
11 Back Squats (185/135 lb)
10 Jerks (135/95 lb)...
These WODs similar to Joe Mills 20/20 Workout share comparable training demands, time domains, and movement patterns.
