Workout Description
Metabolic Conditioning Prep :Deadlift (to top of knee)—Deadlift (to pockets)—Deadlift Shrug—Deadlift High Pull—Muscle Snatch—Power SnatchThen, perform:2×73×5* Use increasing weight, with the last set of 5 being a tad lighter than what you think they can touch and go for a set of 5.Metabolic Conditioning: Power Snatch5-3-3-1-1-115-12-9Power Snatches (95/65 lb.)BurpeesScore: 2 scores:Heaviest Power Snatch (to notes)Time to complete the couplet Scaling: Barbell: Reduce the load, then increase reps to 7-5-5-3-3-3. Modify to a Power Clean if can’t go overhead.Burpees: Perform 20-15-10 Kick-backs.
Why This Workout Is Hard
This workout combines heavy barbell skill work (power snatch) with high-volume metabolic conditioning (36 total power snatches + 60 burpees). The 21-12-9 rep scheme creates continuous intensity without built-in recovery. While 95/65 lb isn't maximal, the fatigue from burpees directly interferes with snatch performance and grip. The dual-scoring format (heaviest lift + time) pressurizes both strength and conditioning, forcing athletes to balance competing demands. Most average CrossFitters will need to scale loading or modify burpees.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Power snatches are purely explosive movements requiring rapid force generation. The entire workout prioritizes explosive hip extension and pulling power over grinding strength.
- Strength (8/10): Heavy power snatches with increasing weight in the prep phase and scoring the heaviest lift emphasizes maximum force production. The metabolic couplet uses moderate loads but still demands significant strength.
- Stamina (7/10): Moderate rep ranges (15-12-9) across two demanding movements test muscular endurance, particularly in the legs, hips, and shoulders. The couplet format prevents complete recovery between movements.
- Speed (7/10): The descending rep scheme (15-12-9) with time scoring demands quick cycling and minimal transition time. However, the moderate rep ranges don't require sprint-level intensity throughout.
- Endurance (6/10): The 15-12-9 descending rep scheme with minimal rest between power snatches and burpees creates sustained cardiovascular demand. However, the relatively short duration limits pure aerobic capacity testing.
- Flexibility (5/10): Power snatches require moderate overhead mobility and hip flexibility. Burpees demand basic spinal and shoulder mobility. The movement demands are moderate but not extreme.
Movements
- Power Snatch
- Burpee
- Deadlift
- Muscle Snatch
- Sumo Deadlift High-Pull
Modality Profile
Workout contains 5 unique movements: Deadlift (W), Muscle Snatch (W), Power Snatch (W), Burpees (G), and Kick-backs (G). Weightlifting movements comprise 60% of unique movements (3/5), but dominate the workout volume with multiple sets and reps. Gymnastics movements comprise 40% of unique movements (2/5) but represent lower overall volume. Rounded to 80% W and 20% G.
