On a 20:00 clock:
For load:
1 squat snatch
-score is 3 of the heaviest lifts

Goal & Intensity

-Build maximal strength and confidence in the snatch using heavy single lifts.
-The objective is to find today’s best lift through controlled progression, not rushing.
-High neurological demand with full recovery between lifts.
-“Heavy” is relative — load is based on the athlete’s capacity on that day.
RPE: 8.5–9, very heavy, but technically sound; misses are not the goal.
💡 Coach’s Tip
Only lift when you’re fully set, use the rest time to reset technique and breathing instead of rushing the next attempt.
Why this workout: Heavy singles improve maximal force production and nervous system efficiency, both critical for Olympic lifting performance. The retest format allows athletes to track long-term progress and develop intelligent load management under pressure.