Monday June 29, 2026
Weightlifting: Snatch
Every 2:00 x 6 Sets
Set 1: 4 Reps @ 60%
Set 2: 4 Reps @ 65%
Set 3: 3 Reps @ 70%
Set 4: 3 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
Conditioning
“Flash”
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Time Cap: 10:00
Score = Time
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Optional Accessories
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
15 Banded Face Pulls
