Workout Description

Why This Workout Is Medium

A single snatch combines a heavy pull with a precise overhead catch. Low volume and full recovery limit conditioning demand, while successful heavy attempts still require practiced technique.

Training Focus

This workout develops the following fitness attributes:

• Power (10/10): A heavy Olympic lift requires rapid force production and acceleration before receiving the bar.
• Strength (9/10): The heaviest successful snatch is the recorded result, making force production a primary demand.
• Flexibility (3/10): The overhead receiving position requires shoulder, hip, and ankle range of motion.
• Speed (3/10): The turnover and receiving action require speed; the session itself is not a race.
• Stamina (2/10): Warm-up and build-up sets create some local fatigue, but the score comes from one successful lift.
• Endurance (1/10): Brief single attempts with full recovery place little demand on sustained aerobic output.

Movements

• Snatch

Scaling Options

Use lighter singles or a power snatch if the full receiving position is not yet consistent.

Scaling Explanation

Lighter attempts let you practice the pull and a stable overhead catch. Record a power variation separately when it changes the lift being tested.

Intended Stimulus

Express the heaviest successful snatch you can make with control. Full recovery between attempts keeps the test focused on strength, speed under the bar, and overhead stability.

Coach Insight

Build from a weight you can make consistently. Keep the bar close, finish the pull, and establish control overhead before standing. Reduce the load when the receiving position breaks down.

Benchmark Notes

Derived from PRzilla's 1RM Back Squat ladder using a 0.58 snatch-to-back-squat ratio from the five male strength-standard tiers, with male boundaries rounded to 5 lb. L5 starts at 135 lb and L10 at 270 lb for men; women reach L5 at 92.5 lb and L10 at 182.5 lb. MoC open Rx singles place the male median of 130 lb at L4 and the female median of 80 lb at L4. These are absolute, gender-split loads; bodyweight and age do not change this ladder.

Modality Profile

The only movement is Snatch, a weightlifting movement: G 0%, M 0%, W 100%.

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