Workout Description

Why This Workout Is Hard

The 75lb power snatch is moderate weight but becomes challenging in continuous AMRAP format with no built-in rest. Power snatches require full-body coordination and become technically demanding under fatigue. Combined with double-unders (skill movement that degrades quickly when tired), this creates significant fatigue accumulation over 10 minutes. The barbell cycling and coordination demands will force most athletes to take frequent breaks, making this harder than the individual elements suggest.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep power snatches combined with double unders will heavily tax grip strength, shoulders, and posterior chain muscular endurance over multiple rounds.
• Power (8/10): Power snatch is an explosive Olympic lift requiring rapid force development, while double unders demand quick, coordinated power output.
• Endurance (7/10): A 10-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Speed (7/10): Fast cycling between explosive snatches and quick double unders with minimal transition time is crucial for maximizing rounds completed.
• Flexibility (6/10): Power snatch demands good overhead mobility, hip flexibility, and ankle range of motion for proper receiving position and full extension.
• Strength (4/10): 75lb power snatch requires moderate strength but emphasizes technique and endurance over maximal force production in this rep scheme.

Movements

• Power Snatch
• Double-Under

Scaling Options

Reduce weight to 65/45 lbs or 55/35 lbs for power snatch. Substitute single unders (60 reps) or penguin taps if double unders aren't consistent. Consider reducing reps to 12 power snatch and 24 double unders to maintain intensity.

Scaling Explanation

Scale weight if you can't perform 8+ unbroken power snatches at the prescribed load or if form breaks down significantly. Scale double unders if you can't string together 15+ consistently. Goal is to maintain steady movement for the full 10 minutes with minimal rest between sets.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 8-12 minutes. Tests ability to maintain power and coordination under accumulating fatigue. Primary challenge is skill endurance - maintaining technical proficiency on power snatch while managing double under efficiency as lactate builds.

Coach Insight

Aim for 4-6 rounds total. Break power snatches early - consider 8-7 or 5-5-5 to preserve shoulders and maintain cycle rate. Focus on aggressive hip extension and fast elbows on snatches. For double unders, stay relaxed and breathe - aim for 1-2 breaks maximum per round. Quick transitions between movements are key. Most athletes will slow significantly after round 3-4.

Benchmark Notes

This 10-minute AMRAP combines power snatch at 75# with double unders. Each round requires 15 power snatches (2.5-3 sec each fresh, degrading to 3.5-4 sec with fatigue) plus 30 double unders (15-20 sec in rhythm). Early rounds take ~75-90 seconds, but grip fatigue from snatching significantly impacts double under efficiency by round 4-5. Using Cindy (20-min bodyweight AMRAP) as anchor reference, this workout's barbell component and shorter duration compress the range. Elite athletes can maintain barbell cycling and double under rhythm for 9-10 rounds, while beginners struggle with snatch technique and double under consistency, completing 3-4 rounds.

Modality Profile

Power Snatch is a weightlifting movement with external load (barbell), while Double-Under is a gymnastics movement requiring bodyweight coordination and jump rope skill. Two modalities present: 50% Weightlifting, 50% Gymnastics.