Workout Description

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.

Movements

• Squat Snatch

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.

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