Workout Description

Why This Workout Is Very Hard

This workout combines heavy technical lifting (135/95 power snatch) with forced pacing that prevents adequate recovery. The EMOM format allows only 60 seconds total, meaning athletes get minimal rest between sets of touch-and-go reps. Power snatches require full-body coordination and speed under the bar, which deteriorates rapidly under fatigue. Most athletes will fail to maintain the pace or compromise technique significantly, making this accessible only to experienced lifters.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Touch and go power snatches are purely explosive movements requiring maximum power output from hip extension and rapid bar acceleration.
• Flexibility (8/10): Power snatches demand exceptional mobility in ankles, hips, thoracic spine, and shoulders for proper receiving position and overhead stability.
• Strength (7/10): 135/95 lb power snatches require significant strength for proper execution, particularly from the floor and overhead position.
• Stamina (6/10): Forty total reps of power snatches will test grip strength and posterior chain muscular endurance, especially in later rounds.
• Speed (5/10): EMOM format requires efficient transitions and quick setup between reps, though one minute allows for some recovery between rounds.
• Endurance (4/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system, though the short duration limits pure aerobic demand.

Movements

• Touch and Go Power Snatch

Benchmark Notes

This is a 10-minute EMOM with 4 touch-and-go power snatches at 135/95 lbs per minute. Maximum possible score is 400 reps (40 total reps × 10 minutes). The key constraint is the touch-and-go requirement with relatively heavy loading. Movement Analysis: - Power snatch at 135 lbs is moderately heavy for most athletes - Touch-and-go requirement prevents resetting between reps, increasing difficulty - 4 reps per minute allows ~15 seconds per rep including brief rest - Fresh power snatch: 2.5-3.5 seconds per rep for most athletes - Touch-and-go adds grip/coordination challenge: +0.5-1 sec per rep Fatigue Progression: - Minutes 1-3: Athletes should complete all reps (120 total) - Minutes 4-6: Slight fatigue, may miss 1-2 minutes (110-120 reps) - Minutes 7-8: Moderate fatigue, grip becomes limiting factor (100-110 reps) - Minutes 9-10: Significant fatigue, many athletes fail multiple rounds (80-100 reps) Failure Point Analysis: - Elite athletes (L9-L10): Complete 9-10 rounds = 396-400 reps - Advanced athletes (L7-L8): Complete 7-8 rounds = 380-395 reps - Intermediate athletes (L5-L6): Complete 6-7 rounds = 360-380 reps - Novice athletes (L2-L4): Complete 4-6 rounds = 240-320 reps - Beginners (L1): Complete 3-5 rounds = 200-280 reps The touch-and-go requirement at this loading creates a sharp performance cliff - athletes either maintain the cycle time or fail completely. This creates tighter clustering at the top end. Final targets: L10: 400 reps, L5: 360 reps, L1: 200 reps

Modality Profile

Touch And Go Power Snatch is a barbell weightlifting movement using external load, making it 100% Weightlifting modality