Apr 10, 2026
RX Performance Athlete
Olympic Lift Rehearsal
Main WOD
- - 3 Position Snatch: 5 sets (Floor, Hang, and Power) @ 70-75% 1RM
- - Clean & Jerk: 5x2 @ 75-80% 1RM
- - Back Squat: 5x5 @ 80% 1RM (focus on depth and stability)
- - Metcon: 5 Rounds For Time: 250m Row, 5 Snatch @ 60% 1RM, 10 Burpees
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 3 Rounds: 10 PVC Pass Throughs
- - 10 Air Squats
- - 5 Barbell Snatch (light)
Recovery
- - 5-10 min of light cycling on a stationary bike
- - Foam rolling on quads and hamstrings for 5 min
Mobility
- - Hip Flexor Stretch 90/90 position, 1 min each side
- - Thoracic Bridge, 2 sets of 10
Coaching Advice
Target time: Complete all rounds under 12:00
How to pace: Pace the lifts early to focus on movement quality rather than weight; aim for consistent speed during the metcon.
How to be competitive: Challenge yourself to keep the rowing pace under 1:50/500m and minimize transitions between movements.
What you should feel: Should feel strong and stable through lifts, and maintain a moderate, sustainable effort during the metcon; should finish feeling worked but ready to recover.
Coach Note
Focus on maintaining quality in Olympic lifting movements to prevent injuries while preparing for heavier lifts next week. The strength section supports the peak workload of the block, ensuring maximal efficiency and form in lifts while the metcon emphasizes cardiovascular endurance under load. Keep track of all rounds in the metcon and try to strategize splits accordingly.