Apr 9, 2026
RX Performance Athlete
Olympic Lifting Threshold Session
Main WOD
- - EMOM for 12 minutes: 1 snatch at 80% of 1RM
- - EMOM for 12 minutes: 1 clean and jerk at 80% of 1RM
- - 5 rounds of: 15 wall balls (20/14 lbs) + 10 burpees
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5 minutes of dynamic stretches (leg swings, arm circles)
- - 3 sets of 5 PVC pipe snatch warm-ups (focusing on technique)
- - 5 minutes of light rowing to raise heart rate
Recovery
- - 5 minutes of gentle walking or light cycling
- - Foam roll major muscle groups for 10 minutes
Mobility
- - 10 minutes of hip openers (like 90/90 stretch)
- - Shoulder dislocates with a band for 5 minutes
- - Ankle mobility exercises for 5 minutes
Coaching Advice
Target time: Finish all EMOMs and rounds within 14:00
How to pace: Focus on steady and deliberate lifts; avoid rushing to preserve form.
How to be competitive: Aim to beat your last recorded numbers for snatch and clean and jerk while maintaining quality.
What you should feel: You should feel strong throughout the lifts with a slight burn towards the end; expect increased heart rate during the wall balls and burpees.
Coach Note
This session focuses on maintaining quality Olympic lifts under fatigue, aligning with the block's intent of building complex strength and skill. The EMOMs emphasize repeatable performance at a high intensity, while the conditioning piece ensures work capacity development.