13.1 Analysis

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

This workout tests the aerobic power system as well as the stamina of the creatine phosphate system.  For those lacking horizontal pressing endurance, there will be a muscular endurance component within the burpees.

The tester begins with an aerobic power piece.  The goal will be to go as quickly as possible without delving into anaerobic land.  For most athletes, the first weight (along with burpees immediately after) will be light enough to sustain this aerobic power focus.  The second tier of the snatch ladder will result in a creatine stamina focus.  Your breathing will not be as rapid. Some athletes will do a portion of this touch-and-go.  A majority of athletes need to approach this as a cluster.

Participants who have a relatively high absolute snatch force production capacity along with a well developed aerobic engine will perform the best.  The well developed aerobic engine (think MAP training) allows for the quick recovery necessary to express the CP system (think cluster).  You will see plenty of athletes out there with great snatch 1RMs who under perform as a result of a substandard aerobic base.  

Fueling suggestions   

Don't do anything you haven't attempted in training.  This is not the time to try that herbal tea your grandmother picked up on a street corner in Indonesia.  The energy system demands are not overly glycolytic, so for most folks 20-25 grams of carbs and 20 g of protein 1.5-2 hours prior should be fine.  No fat 2 hours prior (slows gastric emptying).  If you like coffee/caffeine, 30 minutes-1 hour prior would be good to stimulate the CNS (important for the snatch).  You want to go in with an optimal level of arousal.  You don't want to be panicking, however you should not feel as though you are about to take a nap.  

Have fun!