Monday July 27, 2026
WEIGHTLIFTING: SNATCH
Every 2:00 x 6 Sets
Set 1: 3 Reps @ 70-75%
Set 2: 2 Reps @ 75-80%
Set 3: 1 Rep @ 80-85%
Set 4: 3 Reps @ 75-80%
Set 5: 2 Reps @ 80-85%
Set 6: 1 Rep @ 85-90%
CONDITIONING
“Headwinds”
3:00 AMRAP
15/12 Calorie Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
OPTIONAL ACCESSORIES
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat (https://www.youtube.com/watch?v=jqWAqPQvqAk), Moderate
8/8 Rear Foot Elevated RDL (https://www.youtube.com/watch?v=Ga8adGOgsvY), Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
