Workout Description

Why This Workout Is Very Hard

Short time cap, advanced barbell skill under fatigue, and a very high box make this a powerful sprint with heavy demand on strength, power, and accuracy. The 185/135 lb snatch is near-threshold for many athletes, while 30-inch burpee box jump-overs force explosive hip extension and careful footwork. Limited volume but high intensity creates a brutal race against the clock.

Benchmark Times for Quarterfinals 21.5

• Elite: <3:30
• Advanced: 4:00-4:30
• Intermediate: 5:00-5:30
• Beginner: >7:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Both the snatch and 30-inch jump-overs demand explosive hip extension and rapid force production. Success hinges on crisp, powerful pulls and fast, aggressive jumps.
• Speed (8/10): Short sprint stimulus with quick transitions, decisive bar approach, and efficient burpee turnover. Top scores come from minimizing hesitation and keeping a fast, sustainable cadence.
• Strength (7/10): The snatch load is near-threshold for many, requiring strong pulls overhead and a stable catch. Strength is a limiter if you can’t consistently make reps under fatigue.
• Stamina (6/10): Repeated heavy singles or short sets tax shoulder, hip, and posterior chain endurance, while continuous burpee box jump-overs demand steady midline and leg stamina without long rests.
• Flexibility (4/10): Receiving overhead (especially if squat snatching) requires shoulder, thoracic, hip, and ankle mobility. Power snatches reduce depth demands but still require solid overhead range and stable positions.
• Endurance (4/10): Seven-minute cap keeps this from being a cardio piece, but sustained breathing under high heart rate on burpees and barbell transitions still challenges aerobic capacity in a short, intense window.

Scaling Options

Scale to: 9-6-3 Snatches (135/95 lb) & Burpee Box Jump-Overs (24/20 in) • 9-6-3 Power Snatches (115/75 lb) & Burpee Box Step-Overs (24/20 in) • 9-6-3 Power Snatches (95/65 lb) & Standard Burpees

Scaling Explanation

These adjustments lower load and box height/complexity so athletes can maintain fast, confident reps and the intended sprint stimulus without technical breakdown or repeated misses.

Intended Stimulus

A fast, high-power sprint. The barbell should be heavy but consistently makeable—think quick singles or very small sets with minimal chalking and no missed lifts. Burpee box jump-overs stay unbroken with steady footwork and controlled step-downs. You should feel breathless but composed, finishing just under the cap or several minutes faster if well-calibrated.

Coach Insight

Open with deliberate singles on the 9 to avoid misses; breathe through the burpees to keep heart rate manageable. Accelerate on the 6 and empty the tank on the 3. One tip: Commit to immediate bar re-grips—step to the bar, breathe once, pull. Avoid wide rest gaps, sloppy footwork on the box, and rushed, missed snatches. Misses are costly—prioritize perfect first pulls.

Benchmark Notes

These time targets assume singles or very small sets on snatches and smooth, continuous burpee box jump-overs. If you’re capping near 7:00, the bar is likely too heavy or transitions are slow. Advanced athletes will finish under 5:00; elite athletes push toward 3:30-4:00 with sharp barbell efficiency.

Modality Profile

This is a weightlifting and gymnastics couplet. The heavy barbell occupies slightly more time and neurological demand, while burpee box jump-overs provide bodyweight power and cycle rate. No monostructural element is present; breathing rate is driven by the burpee/jump work and fast transitions.

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