Apr 17, 2026
RX Performance Athlete
1RM Snatch Testing Day
Main WOD
- - Find daily max Snatch in 25 minutes
Week 16 • Block 4 (Week 4/4) • Test Day
This Week's Focus
Olympic Lifting
Find daily max snatch in 25 minutes.
Benchmark Test: 1RM Snatch
Warm-Up
- - 5 minutes dynamic stretching focusing on hip and shoulder mobility
- - 3 rounds of: 5 PVC pass-throughs, 5 overhead squats with PVC, 5 muscle snatch with light barbell
- - 10 minutes progressively loading snatch: 2 reps at 50%, 2 reps at 60%, 1 rep at 70%
Recovery
- - 5-10 minutes light cycling on a stationary bike to flush the legs
- - Foam roll quads and hamstrings for 5-10 minutes post-lifting
Mobility
- - 3 sets of 30-second couch stretch for hip flexors
- - 3 sets of 30-second shoulder dislocates with a band
- - Dynamic hip openers for 5 minutes
Coaching Advice
Target time: Finish under 25:00
How to pace: Start conservative with 60-70% of your perceived max and build up based on how your lifts feel.
How to be competitive: Focus on technique, and ensure each lift is perfect before attempting heavier weights. Keep a close eye on your form to avoid injury.
What you should feel: You should feel strong and confident as you approach your max. Expect some fatigue, but remain focused and steady.
Coach Note
This workout is designed to test your peak performance in Olympic Lifting, specifically the Snatch. The objective of this session is to see how your strength has progressed over the past block. Remember to focus on form and ensure each lift is executed with precision before seeking heavier loads.