10 Rounds for Time: 3 Snatches (135/95 lb), 3 Bar Over Burpees
Primary movement: Snatch/Burpee
Ingrid mirrors Grettel with a harder lift: 10 rounds for time of 3 snatches (135/95 lb) and 3 bar-facing burpees. The snatch at this weight demands precision on every single rep - especially rep 25 with a spiked heart rate. Ingrid is a barbell-under-fatigue test dressed as a sprint: fast athletes finish near 5 minutes, but every missed snatch adds 15 seconds and doubt.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 11:00+ | 12:00+ |
| intermediate | 7:30 | 8:15 |
| advanced | 5:45 | 6:30 |
| elite | sub 4:30 | sub 5:15 |
Power snatch singles, always: drop, breathe once, reset with a full setup. Never rush the setup - a missed snatch costs far more than a deliberate second. Keep burpee pace controlled so you arrive at the bar able to make the lift. If the weight is above ~70% of your 1RM snatch, scale down; the stimulus is fast, confident singles, not max-effort attempts.
Scaled: 10 rounds of 3 power snatches (95/65 lb) and 3 burpees. Beginner: 8 rounds of 3 hang power snatches (45/35 lb) and 3 burpees. Every snatch should be makeable even when breathing hard.
Log every result, see your progress over time, and know exactly where you stand.