Monday July 13, 2026
Weightlifting: Power Snatch + Squat Snatch
Every 2:00 x 5 Sets
1 Power Snatch + 2 Squat Snatches
Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex. Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.
Conditioning
“Collateral”
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
Optional Accessories
For Quality:
3 Sets:
40 Russian Twists (20/20)
20 Rotational Medball Slams (10/10)
3 x 10/10 Kettlebell Side Bend
Use a moderate load for both the bends and twists; focus on explosive drives into the ground over load for the medball slams.
