Workout Description
5 rounds:(1+2) Snatch + Hang Snatch100 meter Sandbag Bear Hug Carry4 rounds:5 Back Squat 185#7/7 KB Single Leg SLDL3 Rounds:8/8 Supine Dumbbell Hold Windshield Wiper
Why This Workout Is Medium
This workout is a comprehensive session rather than a high-intensity metcon. The structure, with distinct blocks and no 'for time' component, allows for self-pacing and recovery. While 20 reps of 185# Back Squat is a significant leg challenge for the average athlete, the ability to rest between blocks and rounds prevents extreme fatigue accumulation. The snatch complex adds skill, and the sandbag carry and accessory work add volume and specific strength endurance, but the overall design makes it manageable rather than brutally taxing.
Movements
- Sandbag Carry
- Windshield Wiper
- Back Squat
- Snatch
- Single-Leg Romanian Deadlift
- Hang Snatch
Modality Profile
There are 6 unique movements. Windshield Wiper is classified as Gymnastics (1 movement). Snatch, Hang Snatch, Sandbag Carry, Back Squat, and Single-Leg Romanian Deadlift are classified as Weightlifting (5 movements). There are no Monostructural movements. This results in a G: 1/6 (16.67%) and W: 5/6 (83.33%) breakdown, rounded to G: 20%, M: 0%, W: 80%.
