Workout Description

Why This Workout Is Very Hard

Thirty heavy snatches under a short 6-minute cap demand advanced barbell skill, strong pulling power, and solid overhead stability. The load is near bodyweight for many, forcing quick but controlled singles or brief touch-and-go sets. Mechanical efficiency and mobility are non-negotiable. Many intermediates will time cap; advanced athletes finish in 3–5 minutes with disciplined pacing and crisp positions.

Benchmark Times for Regionals 17.6

• Elite: <3:00
• Advanced: 3:30-4:00
• Intermediate: 4:30-5:00
• Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Explosive hip extension and rapid turnover are essential. Each rep is a high-power effort, rewarding athletes who can generate speed under the bar.
• Strength (8/10): The load requires above-average pulling and overhead strength to repeatedly take the bar from floor to locked-out overhead with control.
• Flexibility (6/10): Solid shoulder, thoracic, hip, and ankle mobility are needed to receive and stabilize the bar efficiently, especially if squat catches are used under fatigue.
• Stamina (6/10): Thirty challenging reps tax posterior chain, core, and shoulders. The limiter is sustaining quality receptions and lockouts across repeated efforts with short rest.
• Speed (6/10): Cycle speed matters, but is capped by safe setups and bar control. Advanced athletes hold a steady 4–8 seconds per rep without technique breakdown.
• Endurance (3/10): Minimal monostructural work. Heart rate spikes from repeated heavy efforts, but aerobic demand is secondary to barbell proficiency and fast resets between reps.

Movements

• Snatch

Scaling Options

Scale to: 30 Snatches (135/95 lb) • 20 Snatches (175/125 lb) • 30 Power Snatches (115/75 lb)

Scaling Explanation

These options keep the heavy, fast barbell stimulus by adjusting load, volume, or catch style so athletes can move well and finish near the time cap.

Intended Stimulus

Heavy, fast, and technical. Athletes should feel a sprint-like effort with controlled urgency—quick singles or small touch-and-go sets that stay crisp. Breathing will spike, but the real limiter is barbell efficiency and strength. The best efforts finish in 3–5 minutes; others push the cap while avoiding misses.

Coach Insight

Pace: Open with disciplined singles every 5–8 seconds. Advanced athletes may hit 5–10 reps touch-and-go, then switch to quick singles. The one tip: Lock in a repeatable setup—hands, hook grip, lats, breathe—then go. Rhythm beats heroics. Avoid: Opening too hot, soft lockouts, and chasing failed reps. Misses cost more than rests.

Benchmark Notes

If you’re newer to heavy snatching, expect to approach the 6:00 cap. A solid intermediate goal is 5:00. Advanced athletes finish 3:30–4:30, and elites push sub-3:00. Use quick singles or small, tidy sets to sustain power and avoid misses, which quickly add time.

Modality Profile

This is a pure weightlifting piece: one heavy barbell movement done for time. No gymnastics or monostructural elements are included, so the entire demand centers on snatch mechanics, strength, and repeatable explosive efforts under fatigue.

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