Workout Description

Why This Workout Is Medium

While the snatch complex appears challenging, using an empty barbell (45/35lbs) makes this primarily a skill and conditioning workout rather than strength-based. The EMOM format provides 40+ seconds rest between rounds, allowing adequate recovery. The movements flow logically together, and the light load means most average CrossFitters can complete the complex unbroken. The 20-minute duration creates moderate fatigue accumulation without being overwhelming.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Snatch movements demand exceptional ankle, hip, thoracic, and shoulder mobility, especially for overhead squats and full snatches.
• Stamina (8/10): High volume snatch complex with 24 total reps per round taxes grip strength, posterior chain, and shoulder stamina significantly.
• Endurance (7/10): Twenty minutes of continuous work with minimal rest challenges cardiovascular system, requiring sustained aerobic capacity throughout the EMOM format.
• Power (6/10): Hang power snatches and squat snatches require explosive hip extension and rapid force development under the bar.
• Speed (4/10): EMOM format requires efficient transitions between movements and consistent pacing to complete all reps within each minute.
• Strength (1/10): Empty barbell provides minimal strength stimulus, focusing on movement quality and endurance rather than maximal force production.

Movements

• Snatch-Grip Deadlift
• Hang Power Snatch
• Overhead Squat
• Squat Snatch

Benchmark Notes

This is a 20-minute EMOM with a complex barbell sequence: 13 snatch grip deadlifts + 8 hang power snatches + 2 overhead squats + 1 squat snatch, all with an empty barbell (45/35 lb). Since it's scored as 'Reps', we're tracking total repetitions completed across all 20 minutes. Each round contains 24 total reps (13+8+2+1). The empty barbell makes this primarily a conditioning and technique workout rather than strength-focused. Movement time estimates: Snatch grip deadlifts ~1.5 sec/rep (19.5 sec for 13), hang power snatches ~2.5 sec/rep (20 sec for 8), overhead squats ~3 sec/rep (6 sec for 2), squat snatch ~4 sec/rep (4 sec for 1). Total movement time per round: ~49.5 seconds, leaving 10.5 seconds for transitions and brief rest. This is sustainable for elite athletes but will become challenging as fatigue accumulates. By minute 10-12, intermediate athletes will start missing rounds due to the technical demands of the snatch movements under fatigue. Elite athletes (L10) should complete 18-20 rounds for 432-480 total reps, with some potentially completing all 20 rounds (480 reps). Advanced athletes (L8-L9) will complete 15-18 rounds (360-432 reps). Intermediate athletes (L5-L6) will manage 12-15 rounds (288-360 reps) as the snatch technique breaks down. Beginners (L1-L2) will complete 8-12 rounds (192-288 reps) with significant form degradation and longer rest periods. The empty barbell keeps this accessible but the high technical demand and volume create the performance spread. Final targets - L10: ~560 reps, L5: ~400 reps, L1: ~240 reps.

Modality Profile

All four movements (Snatch-Grip Deadlift, Hang Power Snatch, Overhead Squat, Squat Snatch) are barbell weightlifting movements requiring external load, making this 100% weightlifting.