Workout Description

Why This Workout Is Hard

The 20-second cap creates extreme time pressure, forcing athletes to rush through heavy hang power snatches (115/75) then immediately transition to burpees while already fatigued. Six rounds with only 60 seconds rest means insufficient recovery between efforts. The combination of moderate-heavy Olympic lifting under severe time constraints, followed by high-intensity burpees, creates significant neuromuscular and cardiovascular demands that will challenge most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hang power snatches are purely explosive movements. Burpees require rapid hip extension and jumping power, creating high power demands.
• Stamina (8/10): High-rep lateral burpees after heavy snatches will severely test muscular endurance, particularly in shoulders, core, and legs across multiple rounds.
• Speed (8/10): Twenty-second time cap forces maximum speed on snatches. Burpee cycling speed directly determines score in this high-intensity format.
• Endurance (7/10): Six rounds with 60-second rest creates significant cardiovascular demand, especially with the explosive snatches and continuous burpee movement pattern.
• Flexibility (7/10): Hang power snatches demand excellent shoulder, hip, and ankle mobility. Burpees require full-body range of motion for efficient movement.
• Strength (6/10): Hang power snatches at 115/75 lbs require significant strength, though not maximal loads. Burpees add bodyweight strength component.

Movements

• Lateral Burpee Over Bar
• Hang Power Snatch

Benchmark Notes

This workout is scored by total reps of lateral barbell burpees completed across 6 rounds. Each round has a 20-second work window after completing 3 hang power snatches (115/75), followed by 60 seconds rest. Movement breakdown: Hang Power Snatch (115/75): At this moderate load, elite athletes can complete 3 reps in 6-8 seconds, intermediate in 8-12 seconds, novice in 12-15 seconds. This leaves varying amounts of time for burpees. Lateral Barbell Burpees: These are slower than regular burpees due to the lateral jump over the barbell. Fresh pace is 4-5 seconds per rep for elite, 5-6 seconds for intermediate, 6-8 seconds for novice. Round-by-round analysis: Round 1 (fresh): Elite completes snatches in 6 sec, has 14 sec for burpees = 3 reps. Intermediate has 8 sec left = 1-2 reps. Novice has 5 sec left = 0-1 rep. Rounds 2-3: Slight fatigue, similar performance with maybe 1 less rep for intermediate/novice. Rounds 4-6: Accumulated fatigue reduces burpee output by 10-20%. Elite maintains 2-3 per round, intermediate 1-2, novice 0-1. Total projections: Elite (L9-L10): 15-18 burpees per 6 rounds = 150-180 total reps. Advanced (L7-L8): 12-15 burpees = 120-150 reps. Intermediate (L5-L6): 8-12 burpees = 100-130 reps. Novice (L2-L4): 3-8 burpees = 60-100 reps. Beginner (L1): 2-4 burpees = 50-70 reps. The 60-second rest periods allow for good recovery between rounds, preventing major degradation. The limiting factor is the snatch speed and barbell setup time. Final targets: L10: 180+ reps, L5: 120 reps, L1: 60 reps.

Modality Profile

Hang Power Snatch is a weightlifting movement with external load (barbell), while Lateral Burpee Over Bar is a bodyweight gymnastics movement. Two modalities present: 50% Weightlifting, 50% Gymnastics.