Workout Description

Why This Workout Is Very Hard

This workout combines two high-skill, technically demanding movements in a continuous 9-minute format with no built-in rest. Power snatches at 95/65 require significant technique and speed under fatigue, while bar muscle-ups demand upper body strength and coordination. The AMRAP format prevents recovery between rounds, creating cumulative fatigue that makes both movements progressively harder. Most average CrossFitters will struggle with the muscle-ups and snatch technique as fatigue accumulates.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches are purely explosive triple extension movements, while bar muscle ups require explosive pulling power for the transition over the bar.
• Stamina (8/10): High-skill gymnastics movement combined with moderate-weight barbell cycling will quickly exhaust upper body pulling and grip stamina over multiple rounds.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, especially as grip fatigue accumulates from bar muscle ups.
• Flexibility (7/10): Power snatches require full overhead mobility and hip flexibility, while bar muscle ups demand shoulder and thoracic spine mobility for transition.
• Strength (6/10): Power snatches at 95/65 require moderate strength, while bar muscle ups demand significant relative strength for pulling and transition phases.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though technical complexity of both movements limits maximum speed potential.

Movements

• Power Snatch
• Bar Muscle-Up

Benchmark Notes

This 9-minute AMRAP combines power snatches at 95/65 with bar muscle-ups, creating a high-skill, high-intensity workout. Movement analysis: Power Snatch (95/65): 2.5-3.5 sec per rep fresh, scaling to 3-4 sec under fatigue. This is moderate loading for most athletes. Bar Muscle-Up: 3-5 sec per rep fresh for skilled athletes, but can extend to 8-12 sec under fatigue or for less skilled athletes. This is a high-skill movement that will be the limiting factor. Round breakdown: Round 1 (fresh): 5 snatches = 12-15 sec, 3 muscle-ups = 9-15 sec, transitions = 3-5 sec. Total: 24-35 sec. Rounds 2-3: Apply 1.1-1.2x fatigue multiplier. Snatches remain manageable but muscle-ups start breaking down. Round time increases to 30-45 sec. Rounds 4-6: 1.2-1.3x multiplier. Muscle-ups become singles with rest. Round time: 40-60 sec. Rounds 7+: 1.3-1.5x multiplier. Significant breakdown on muscle-ups, potential failed attempts. Round time: 50-80 sec. The closest anchor is Amanda (9-7-5 ring muscle-up + squat snatch 135/95), but this workout has different rep scheme and bar muscle-ups are generally faster than ring muscle-ups. However, the power snatch loading is lighter than Amanda's squat snatch. Elite athletes (L10) should complete 10-11 rounds, managing muscle-ups efficiently with minimal breakdown. Advanced athletes (L5) will complete 6-7 rounds as muscle-ups become the bottleneck. Novice athletes (L1) may struggle significantly with bar muscle-ups, completing 2-3 rounds. Final targets: L10: 10-11 rounds, L5: 6-7 rounds, L1: 2-3 rounds.

Modality Profile

Power Snatch is a weightlifting movement with external load (barbell), while Bar Muscle-Up is a gymnastics bodyweight movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.