Workout Description

Why This Workout Is Hard

The 135/95lb weight is heavy for high hang squat snatches and overhead lunges, requiring significant skill and strength. The 1-minute time cap creates intense pressure to move quickly through technically demanding movements while fatigued. Six rounds with only 1-minute rest means cumulative fatigue will severely impact performance on later rounds. The combination of heavy weight, complex movements, time pressure, and insufficient recovery makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of ring dips combined with overhead barbell work creates severe upper body and core muscular endurance demands.
• Power (8/10): High hang squat snatch is purely explosive, requiring rapid force production under the bar in a fatigued state.
• Endurance (7/10): Six one-minute intervals with rest creates significant cardiovascular demand, testing ability to recover and maintain output across multiple rounds.
• Flexibility (7/10): High hang snatch and overhead lunges demand excellent shoulder, hip, and ankle mobility throughout full range of motion.
• Strength (6/10): 135/95lb overhead movements require substantial strength, especially when fatigued from previous rounds and high ring dip volume.
• Speed (6/10): One-minute caps force aggressive pacing and quick transitions between barbell work and ring dips to maximize volume.

Movements

• High Hang Snatch
• Alternating Overhead Reverse Lunge
• Ring Dip

Benchmark Notes

This is a 6-round AMRAP with 1-minute work periods and 1-minute rest. Each round contains: 3 High Hang Squat Snatch (135/95), 6 Alternating Overhead Reverse Lunges (135/95), then MAX Ring Dips. The closest anchor is Elizabeth (21-15-9 squat clean 135/95 + ring dip), but this workout has different structure and loading patterns. Movement analysis per round: High Hang Squat Snatch at 135/95 requires 3-4 seconds per rep for elite athletes (9-12 seconds total), overhead reverse lunges take 2-3 seconds each (12-18 seconds total), leaving 30-40 seconds for ring dips. Elite athletes can perform ring dips at 1.5-2 seconds per rep, achieving 15-25 ring dips per round. As fatigue accumulates: Round 1-2 (fresh): 20-25 ring dips, Round 3-4 (1.1-1.2x fatigue): 17-22 ring dips, Round 5-6 (1.2-1.3x fatigue): 15-20 ring dips. Total expected performance: Elite (L10): 6 full rounds + 15-20 ring dips = 6.2-6.3 rounds, Advanced (L5): 4.5-5 full rounds, Novice (L1): 2-3 full rounds. The 1-minute rest periods help maintain higher performance than continuous work but don't fully restore capacity. Compared to Elizabeth's ring dip + barbell combination, this workout has more consistent loading (same weight throughout) but the overhead positioning from lunges creates significant shoulder fatigue affecting ring dip performance. Final targets: L10: 6.2 rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

High Hang Snatch is weightlifting (barbell), Alternating Overhead Reverse Lunge is weightlifting (external load overhead), Ring Dip is gymnastics (bodyweight). 2 weightlifting movements, 1 gymnastics movement = 67% W, 33% G.