Workout Description
For time:
2 rounds of:
10 Snatches (175/125 lb)
12 Bar-Facing Burpees
Then, 2 rounds of:
10 Snatches (115/75 lb)
12 Bar-Facing Burpees
Time cap: 9 minutes
Why This Workout Is Extremely Hard
Twenty Snatches at 175/125 lb precede another 20 lighter Snatches and 48 strict Bar-Facing Burpees, all inside nine minutes.
Benchmark Times for Regionals 18.4
- Elite: <5:30
- Advanced: 6:30-7:30
- Intermediate: 9:00-1:06
- Beginner: >0:10
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Power reflects the need for forceful, fast contractions while completing heavy-to-light Snatches and Bar-Facing Burpees.
- Strength (9/10): Strength reflects the absolute force and loading requirement of heavy-to-light Snatches and Bar-Facing Burpees.
- Stamina (8/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in heavy-to-light Snatches and Bar-Facing Burpees.
- Flexibility (7/10): Flexibility reflects the usable range of motion needed to perform heavy-to-light Snatches and Bar-Facing Burpees safely and efficiently.
- Speed (7/10): Speed reflects cycle rate, transitions, and the value of moving quickly through heavy-to-light Snatches and Bar-Facing Burpees.
- Endurance (4/10): Endurance reflects the sustained breathing and cardiovascular demand of heavy-to-light Snatches and Bar-Facing Burpees.
Scaling Options
Choose heavy and light Snatch loads that preserve the intended change of pace, and use a Bar-Facing Burpee standard that permits continuous work under nine minutes.
Scaling Explanation
The first bar should demand focused singles or small sets and the second should cycle quickly. Scaling both proportionally retains the heavy-to-light contrast.
Intended Stimulus
A heavy opening grind that turns into a sprint. Stay composed through the first two rounds, then increase barbell and burpee cadence after changing to the lighter load.
Coach Insight
Avoid misses at the heavy bar and keep burpees just below redline. The workout is won by an immediate pace change when the lighter bar begins.
Benchmark Notes
The workout has 88 reps, with the first 44 completing the heavy half. L1-L6 rank capped progress through the lighter rounds. Finishers begin at L7; L10 is 5:30 or faster.
Modality Profile
The 48 Bar-Facing Burpees and 40 Snatches create an even gymnastics-weightlifting split, with no monostructural station.
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