Apr 7, 2026
RX Performance Athlete
Olympic Lifting Interval Challenge
Main WOD
- - 1 clean and jerk (heavy)
- - 2 snatch (moderate)
- - 3 overhead squats (light)
Week 14 • Block 4 (Week 2/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5 minutes of light rowing or biking to increase heart rate
- - Dynamic stretching focusing on shoulders, hips, and ankles
- - 3 rounds of: 10 PVC passes, 10 air squats, 10 push-ups
Recovery
- - 5 minutes of foam rolling on quads, hamstrings, and back
- - 5 minutes of passive recovery with deep breathing
Mobility
- - Hip flexor stretches for 2 minutes each side
- - Shoulder dislocates with a band for 2 minutes
- - Wrist stretches against a wall for 2 minutes
Coaching Advice
Target time: Complete all 12 rounds within the hour.
How to pace: Focus on maintaining a consistent rhythm throughout the EMOM, adjusting weights if necessary to hit target reps without sacrificing form.
How to be competitive: Aim to increase the load each round if feeling good; push for heavier lifts on clean and jerk while maintaining form and technique.
What you should feel: Expect to feel challenged with each lift - your heart rate should be elevated, and you should experience muscle fatigue by the end of the workout.
Coach Note
This EMOM reinforces Olympic lifting technique under fatigue, crucial for building both capacity and skill. The focus on sustained intensity will improve aerobic performance while working through higher complexity movements.