MONDAY // SEPTEMBER 21, 2026
Weightlifting
12:00 EMOM
Minute 1: 1 Power Snatch + 2 Overhead Squats + 1 Power Snatch
Minute 2: 3 Depth Jump to Box Jump
Conditioning
“Ambush”
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
30 Double Unders
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Optional Accessories
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
