Workout Description

Why This Workout Is Very Hard

A single high-skill Olympic lift under ascending, heavy loads compresses technique, strength, and stamina into 10 minutes. Many athletes are limited by the strength jump to the third bar, while elites express power and barbell cycling speed at the fourth. Technical fatigue, missed lifts, and high exposure to heavy overhead work elevate difficulty.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Explosive hip extension and rapid turnover are essential to move heavy loads quickly and repeatedly, especially at the third and fourth bars.
• Stamina (7/10): High-rep barbell cycling early, then repeated heavy attempts under fatigue stresses muscular endurance of hips, legs, and shoulders.
• Strength (7/10): Advancement hinges on clearing significant load jumps; many athletes are bottlenecked by max-strength and strength-speed at the third and fourth bars.
• Speed (6/10): Fast cycling at the light bar and crisp singles at heavy loads reward efficient bar path, quick set-ups, and decisive pull-under speed.
• Flexibility (5/10): Receiving positions demand solid shoulder, thoracic, and hip mobility—especially if squat snatching to save power and protect positions under fatigue.
• Endurance (3/10): Ten minutes is short and interval-like with short rests between heavy singles; aerobic demand matters but is not the limiter for most athletes.

Movements

• Snatch

Scaling Options

Scale to: 55/35 → 95/55 → 115/75 → 145/95 lb • Keep RX loads but use power-only to a stable power position • Technique scale: from the hang at all weights

Scaling Explanation

These options preserve the ascending-load stimulus and skill demand while matching strength and technique so athletes can progress through bars and maintain quality attempts.

Intended Stimulus

Fast and smooth through the light bar, controlled sets or quick singles on the second, deliberate singles on the third, and as many confident attempts as possible on the final. It should feel like a sprint into a heavy technical grind, where composure and setup quality keep you moving under fatigue.

Coach Insight

Pace the first 30 with short, quick sets and minimal rest. Small sets or fast singles on the second bar; avoid redlining. Deliberate singles from the third bar onward. The one tip: Never rush the setup at heavy loads—set your grip, lock your back, commit to a vertical pull. Avoid no-rep chaos: stay close to the bar, control drops, and don’t miss multiple attempts in a row.

Benchmark Notes

Targets reflect common choke points: finishing the first 30, progressing through the 135/75 bar, completing the 165/100 set, and accumulating reps at the final bar. More advanced athletes reach 90+ reps and build volume at the heaviest load.

Modality Profile

This is a pure weightlifting test with a single barbell movement. No monostructural or gymnastics elements are present; performance is determined entirely by snatch proficiency, strength-speed, and cycling efficiency across ascending loads.

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These WODs similar to Open 12.2 share comparable training demands, time domains, and movement patterns.