Workout Description

Why This Workout Is Very Hard

This workout stacks three heavy barbell movements (135/95 lb) — power snatch, squat clean, and thruster — each preceded by 30 high-demand reps. The squat clean and thruster at that load are brutally taxing, and arriving at thrusters after 60+ barbell reps, 30 T2B, and 30 box jumps creates severe cumulative fatigue. Multiple limiting factors hit simultaneously: grip, lungs, legs, and technical skill under exhaustion.

Benchmark Times for Neil Leavy

• Elite: <4:25
• Advanced: 5:25-6:35
• Intermediate: 7:55-9:30
• Beginner: >20:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep gymnastics (30 TTB), plyometrics (30 box jumps), and burpees (30 reps) alongside barbell cycling demand significant muscular endurance. Grip, core, and hip flexor fatigue accumulate rapidly throughout the workout.
• Power (8/10): Power snatches, squat cleans, box jumps, and thrusters are all inherently explosive movements. The majority of this workout demands rapid force production, making power a primary fitness domain tested.
• Flexibility (7/10): Squat cleans and thrusters demand thoracic mobility and ankle flexibility. Toes-to-bars require hamstring and hip flexor range of motion. Overhead positions in snatches and thrusters add shoulder mobility requirements.
• Endurance (6/10): The combination of barbell cycling, gymnastics, and burpees creates sustained cardiovascular demand. Athletes must manage heart rate across six distinct movement patterns, making aerobic capacity a significant limiting factor.
• Speed (6/10): For-time format incentivizes fast barbell cycling and quick transitions. Athletes must efficiently cycle TTB and burpees while managing fatigue, rewarding those who can maintain movement speed under accumulated stress.
• Strength (5/10): 135/95 lb barbell movements (power snatches, squat cleans, thrusters) represent moderate-to-heavy loads requiring real strength, but the rep scheme of 10 prevents true maximal strength expression.

Movements

• Squat Clean
• Thruster
• Power Snatch
• Burpee
• Toes-to-Bar
• Box Jump

Scaling Options

Weight: Reduce barbell to 95/65 lb for athletes newer to Olympic lifting or those who cannot perform 5+ unbroken reps at Rx weight with solid mechanics. For beginners, 75/55 lb is appropriate. Movement substitutions: Sub hanging knee raises or V-ups for toes-to-bars if you cannot string 3+ reps together. Sub power cleans for squat cleans if squat clean mechanics are not yet solid. Sub step-ups (same height) for box jumps if you have knee issues or lack confidence with jumping. Reduce box height to 20/16 in if needed. Volume: Reduce barbell reps to 7 each and gymnastics/bodyweight movements to 20 reps each for athletes who would otherwise exceed 30 minutes. A 7-20-7-20-7-20 scheme preserves the stimulus at a manageable volume.

Scaling Explanation

Scale the barbell weight if you cannot perform at least 4-5 unbroken reps with sound mechanics when fresh — Olympic lifting under fatigue magnifies technique breakdown and injury risk. Scale toes-to-bars if you cannot string 3 reps together; the goal is continuous movement, not hanging and resting. Scale squat cleans to power cleans if your front squat mechanics or receiving position are not yet reliable — this is a non-negotiable safety call. The target time window is 15-25 minutes; if your estimated time exceeds 28-30 minutes at Rx, reduce volume or load. Prioritize technique over intensity on all barbell movements — a missed snatch or a no-rep squat clean costs far more time and energy than a conservative set. Intensity is the goal, but never at the expense of safe movement patterns.

Intended Stimulus

This is a moderate-to-long time domain grinder targeting 15-25 minutes of sustained, high-intensity effort. The workout demands short burst power on the barbell movements paired with a hard sustained engine through the gymnastics and bodyweight work. The primary challenge is a combination of strength and conditioning — the barbell cycling at 135/95 lb is heavy enough to force breaks, while the volume of toes-to-bars, box jumps, and burpees accumulates serious fatigue. Expect your lungs and legs to be screaming by the time you hit thrusters. The goal is to build capacity under fatigue and develop mental toughness when the body wants to quit.

Coach Insight

Strategy is everything here — this workout will punish athletes who go out too hot on the power snatches. Treat the first barbell movement as a controlled opener: sets of 3-4 reps with short, deliberate rest. On toes-to-bars, break early — sets of 8-10 or even 6-6-6-6-6 will serve you better than going to failure and hanging on the bar. Squat cleans at 135/95 lb are the most technically demanding movement in this piece; focus on a strong pull, aggressive elbows, and hitting depth — do NOT muscle these up. Sets of 2-3 are smart here. Box jumps should be steady and rhythmic — step down if needed to protect your legs for burpees. Thrusters at the end are the gut-check: drive hard out of the squat and use your hips, not just your arms. Burpees close the workout — find a pace you can sustain and don't stop moving. Common mistakes: going unbroken on snatches early and blowing up, doing toes-to-bars in two big sets and losing grip, and treating squat cleans like power cleans. Transitions between movements should be fast — don't rest at the bar, rest during the movement if needed.

Benchmark Notes

10 power snatches, 10 squat cleans and 10 thrusters at 135/95 lb, each followed by 30 reps: toes-to-bars, box jumps, then burpees. The snatches are about 80% of an average athlete's max. L5 (9:30-11:15) takes the barbell as singles. L10 (under 4:25) touch-and-goes it.

Modality Profile

6 movements total: Gymnastics = Toes-to-Bar, Box Jump, Burpee (3 movements = 50%); Weightlifting = Power Snatch, Squat Clean, Thruster (3 movements = 50%). Rounded to nearest 10%: G=50, W=50. Wait - recalculating: 3G/6 = 50%, 3W/6 = 50%. However applying rounding rules: G=50, M=0, W=50. Final: G:50, M:0, W:50.

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