Workout Description

Why This Workout Is Very Hard

This is a very heavy, high-skill sprint with minimal reps and unforgiving time caps. The snatch requires peak neuromuscular coordination, mobility, and maximal power at loads near an athlete’s 1RM. There’s no aerobic volume to hide behind—success hinges on strength, speed under the bar, and composure under pressure.

Benchmark Times for Snatch Speed Triple

• Elite: <0:30
• Advanced: 0:45-1:00
• Intermediate: 1:15-1:30
• Beginner: >3:00

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Loads are near max for many athletes, demanding high absolute strength in the pull and strong, stable overhead positions.
• Power (9/10): High velocity hip extension and rapid turnover are essential for making heavy singles with speed under the bar.
• Speed (8/10): Fast set-up, decisive pulls, and quick transitions between bars are crucial to beat the clock without sacrificing mechanics.
• Flexibility (6/10): Solid shoulder, thoracic, and hip-ankle mobility required to receive the bar efficiently and safely in a deep position if squat snatching.
• Stamina (2/10): Low repetition count limits local muscular endurance needs. The challenge is execution under fatigue and pressure, not high-volume repetition capacity.
• Endurance (1/10): Very low aerobic demand; only three reps with brief efforts and minimal cyclical work. Heart rate spikes come from adrenaline and explosive output rather than sustained cardio.

Scaling Options

Scale to: 75/80/85% of 1RM snatch • 70/75/80% with power snatches • From the hang at 70/75/80% for newer lifters

Scaling Explanation

These options preserve the heavy, fast-single stimulus while matching skill and mobility, allowing confident lifts with minimal misses inside the intended time domain.

Intended Stimulus

Short, high-adrenaline effort with maximal focus on heavy, technically sound singles. You should feel urgency to move decisively yet composed: quick set-ups, no wasted motion, and confident pulls. The goal is clean execution at near-max loads without misses, finishing in well under the cap appropriate to your stage.

Coach Insight

Set your bars, chalk, and spacing so you can step, set, and lift without hesitation. Breathe once, lock your feet, and go. The one tip: Commit to the pull and punch—no tentative drives. Speed under the bar wins. Avoid over-aiming your first attempt. Long set-ups and soft lockouts cause misses. Trust your warm-up, then execute.

Benchmark Notes

Times reflect your ability to make three heavy, crisp snatches under pressure. Faster scores mean quick set‑up, confident pulls, and no misses. Slower scores suggest reattempts or long set‑ups. Use these levels to choose appropriate loads so you can complete all three reps within the intended time domain.

Modality Profile

This event is pure weightlifting—three heavy snatches. No gymnastics or monostructural elements are included. The entire performance hinges on technical execution of a barbell movement under heavy load and time pressure.

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