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STRUCTURE: In Part 1, athletes will complete a 3-Position Power Snatch and

3 Overhead Squats on 3:00 for 5 sets. The 3-Position Power Snatch is 1 Power Snatch from The High Hang + 1 Power Snatch from The Hang + 1 Power Snatch from The Floor. In Part 2, athletes will complete 1-10 Burpee Box Jump Overs coupled with 10-1 Overhead Squats.

STIMULUS: “Overwhelmed” is a Threshold workout.

STRATEGY: Athletes should be able to complete all rounds of Overhead Squats unbroken.

SCALING: Athletes should choose a barbell weight they could complete 15 Overhead Squats unbroken when fresh.

SCORING: In Part 1, athletes score will be their Heaviest Load. In Part 2, athletes score will be the Time it takes to complete the workout. Athletes should aim to finish in 10-15 Minutes.


Athletes should aim for unbroken sets of Overhead Squats at a controlled pace

-Burpee Box Jump Overs are where athletes can pace if they need to recover

-Athletes ideally aren’t resting at all during this workout


Snatch Complex )3pos Snatch+3OHS) (Weight)

3-Position Power Snatch

3 Overhead Squats


Overwhelmed (Time)


For Time:

1 Burpee Box Jump Over

10 Overhead Squats

2 Burpee Box Jump Overs

9 Overhead Squats

3 Burpee Box Jump Overs

8 Overhead Squats

4 Burpee Box Jump Overs

7 Overhead Squats

5 Burpee Box Jump Overs

6 Overhead Squats

6 Burpee Box Jump Overs

5 Overhead Squats

7 Burpee Box Jump Overs

4 Overhead Squats

8 Burpee Box Jump Overs

3 Overhead Squats

9 Burpee Box Jump Overs

2 Overhead Squats

10 Burpee Box Jump Overs

1 Overhead Squat

17 min Time Cap

RX+-115/85#, 24/20″

RX-95/65#, 24/20″

50-59-75/55#, 20/16″

60+-65/45#, Step Overs

Basics-Do up to the 6’s (1-6 BBJO, 10-6 OHS)

PVC and Burpee Step OVers