Workout Description
Metabolic Conditioning Prep:Snatch-grip Deadlift—Deadlift Shrug—Deadlift Shrug High Pull—Muscle Snatch—Power Snatch* Perform
7-10 reps at each progressionGet up to workout load with:6 Touch-n-go Power Snatches4 Touch-n-go Power Snatches4 Power Snatches (2 TNG and 2 singles)Prep for the Workout-Using workout load and modifications, perform:200-m Run3 Power Snatches
6 Pull-ups
Metabolic Conditioning: 1-mile RunThen,
3 rounds of:8 Power Snatches 115/75 lb. RX, 135/95 Comp16 Pull-upsS
core: Time to complete
Why This Workout Is Hard
The 1-mile run opener significantly fatigues the aerobic system before barbell work begins. Three rounds of 8 power snatches (115/75 lb) paired with 16 pull-ups creates substantial volume with minimal rest between movements. Power snatches demand technical precision under fatigue, while pull-ups compound grip and shoulder fatigue. The combination of sustained running, barbell cycling, and pulling volume accumulates quickly, pushing most average athletes to their limits despite moderate loading.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): 24 total power snatches and 48 pull-ups across three rounds demand significant muscular endurance. Continuous cycling without full recovery tests sustained output capacity.
- Power (8/10): Power snatches are inherently explosive movements performed repeatedly under fatigue. Entire workout emphasizes rapid force production rather than grinding strength.
- Endurance (7/10): 1-mile run bookends the workout with sustained aerobic effort. Three rounds of power snatches and pull-ups maintain elevated heart rate throughout, creating moderate-to-high cardiovascular demand.
- Speed (7/10): For-time format demands quick movement cycling and minimal transitions. Touch-and-go snatches and continuous pull-ups require fast pacing to minimize rest periods.
- Strength (6/10): Power snatches at 115/75 lb (RX) and 135/95 lb (Comp) require moderate-to-heavy loads. Strength progression work in prep builds foundation, but primary focus shifts to metabolic output.
- Flexibility (5/10): Snatch movements demand overhead mobility and hip flexibility. Pull-ups require shoulder mobility. Moderate range of motion demands without extreme positions required.
Movements
- Power Snatch
- Snatch Deadlift
- Run
- Muscle Snatch
- Pull-Up
Modality Profile
Workout contains 5 unique movements: Snatch-grip Deadlift, Deadlift Shrug, High Pull, Power Snatch, Pull-ups, and Run. Weightlifting movements (Snatch-grip Deadlift, Deadlift Shrug, High Pull, Power Snatch) = 4 movements (50%). Gymnastics (Pull-ups) = 1 movement (30%). Monostructural (Run) = 1 movement (20%).
