Workout Description

Why This Workout Is Very Hard

A single-movement barbell test that escalates from moderate to very heavy. The first 30 snatches reward cycling skill and pacing; the second 30 force strategic singles; the final barbell demands near-maximal strength and technique under fatigue. Most athletes won’t finish, making it a gritty strength-stamina test with high technical demands and limited rest.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Every rep is an explosive pull from the floor. The test favors athletes who can express high force quickly, repeatedly, while maintaining bar speed as loads increase.
• Strength (8/10): Progressively heavier barbells culminate in near-maximal singles. Strength in the pull and overhead stability decide how many reps you get at the final load.
• Stamina (8/10): Volume accumulates across 60+ snatches with minimal rest. Grip, posterior chain, and overhead stamina are taxed, especially if cycling reps on the first two barbells.
• Speed (6/10): First bar rewards fast cycling and quick setups. Speed then shifts to efficient singles with crisp resets to avoid wasting time between reps.
• Flexibility (5/10): Solid shoulder, thoracic, and ankle/hip mobility are needed for safe receiving positions—power or squat. Limited if power snatching, higher if squatting to save the pull.
• Endurance (4/10): No monostructural work, but heart rate stays high from sustained barbell effort and limited rest. Breathing under load matters, particularly moving from sets to heavy singles.

Scaling Options

Scale to: 95/135/155 lb (men), 65/95/105 lb (women) • Use power snatch only across all bars • Reduce reps to 20-20-then max at a challenging final load

Scaling Explanation

These options preserve the stimulus: moderate cycling to heavy singles to very heavy attempts, while matching the intended time domain and technical demands for your current ability.

Intended Stimulus

Fast but controlled start, challenging middle, and heavy grind to finish. Athletes should push a steady rhythm on the first bar, transition to crisp singles on the second, and arrive at the final bar with just enough in the tank to accumulate reps. It should feel like a strength stamina test with mounting technical demands.

Coach Insight

Pace the first 30: quick sets or fast singles with short rests. The second 30 should be mostly singles—count a breath, then go. Your one big tip: Make every setup identical. Rushed, sloppy starts kill reps on the heavy bars. Common mistakes: overspeeding the first bar, resting too long between singles, and abandoning technique as fatigue hits.

Benchmark Notes

Score is total snatches completed in 13 minutes. Hitting 60 means you’ve finished the second bar. Strong regionals-level athletes reach the third bar and add reps; only elite may approach finishing all 90. Use these levels to gauge how far you should expect to get at RX loads.

Modality Profile

This is a pure weightlifting test: one movement, three ascending loads, zero monostructural or gymnastics. All time is spent on the barbell—first with moderate cycling, then heavier singles, and finally very heavy attempts under fatigue.

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These WODs similar to Regionals 16.6 share comparable training demands, time domains, and movement patterns.