Workout Description

Why This Workout Is Hard

Moderate loading but high technical demand and volume: 147 total overhead barbell reps, with snatch balance and overhead squats requiring strong mobility and precision. Most athletes will need strategic breaks to avoid shoulder fatigue. Expect mid-teen to low-20 minute finishes for competent athletes, with advanced pacing and crisp positions required to move fast and safely.

Benchmark Times for The Bronze Standard

• Elite: <13:00
• Advanced: 16:00-18:00
• Intermediate: 19:00-20:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Shoulder, midline, and leg stamina are primary. 147 overhead reps at moderate load require sustained quality under fatigue, especially maintaining a secure lockout and strong bottom position for multiple rounds.
• Flexibility (7/10): Solid thoracic, shoulder, and ankle/hip mobility are essential for stable overhead squat and receiving positions in the snatch balance. Limited range amplifies fatigue and leads to missed reps or unsafe compensations.
• Power (6/10): Power snatches reward crisp, explosive pulls and fast turnover. Efficient force application reduces total work and preserves shoulders for the snatch balance and overhead squats across all seven rounds.
• Speed (6/10): Speed comes from efficient cycling and tight transitions. Athletes who keep sets short and crisp, drop-reset quickly, and avoid chalk/idle time will outperform pure strength without sacrificing technique.
• Endurance (4/10): Cardio capacity helps but is secondary to barbell control. Work is intermittent with brief rests between small sets, so engine supports recovery between bouts rather than continuous monostructural effort.
• Strength (4/10): Loads aren’t maximal, but sufficient strength is needed to stabilize overhead and stand the squat reliably. Strength limits show up when positions degrade or bar path becomes inefficient under fatigue.

Movements

• Power Snatch
• Overhead Squat
• Snatch Balance

Scaling Options

Scale to: 75/55 lb for all movements • Replace Snatch Balance with Push Jerk (same reps) • Reduce to 5 rounds @ 95/65 lb

Scaling Explanation

These options reduce load, skill, or total volume while preserving overhead barbell cycling, shoulder stamina, and the triplet structure so athletes keep the intended stimulus and movement patterns.

Intended Stimulus

A moderate-length burner: fast but never sloppy. Aim for quick singles or small touch-and-go sets on the power snatch, then deliberate, snappy reps for the snatch balance and steady, unbroken overhead squats. Shoulders and midline will feel taxed, but breathing should stay controlled. Transitions matter—move the bar, drop, reset, and go.

Coach Insight

Pace: Open at 80% and hold. Use consistent small sets (e.g., 4-3) on power snatch and immediate singles on snatch balance, then settle into smooth, unbroken overhead squats. The one thing: Own your receiving position—solid lockout and active shoulders on every snatch balance rep. Avoid: Rushing early, death-gripping the bar, or squatting with a soft midline. Missed reps cost more than brief planned breaks.

Benchmark Notes

Time standards assume steady singles or small sets on the power snatch with short rests, then controlled, uninterrupted bar work for the snatch balance and overhead squat. Faster athletes keep transitions tight and minimize chalk/walk breaks. Slower athletes accumulate rest during overhead stabilization or miss reps from position loss.

Modality Profile

The entire session is barbell weightlifting with all three movements performed overhead. There is no monostructural cardio or gymnastics. Intensity stems from cycling efficiency, positional strength, and mobility rather than running, rowing, or bodyweight pulling/pressing volume.

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