Monday July 13th

Weekly Preview
Strength
-Monday: Weightlifting snatch complex, 1 Power Snatch plus 2 Squat Snatches, Every 2:00 x 5 Sets.
-Tuesday: Sumo Deadlift cluster sets (4-3-2) and Strict Press building to a max, alternating stations Every 2:00 x 6 Sets.
-Friday: Front Squat, 3 reps Every 1:30 x 10 Sets.
Conditioning
-Monday: "Collateral" -- 12:00 EMOM alternating max calorie row and max overhead squats with rest minutes.
-Tuesday: "Source Code" -- 12:00 EMOM cycling wall walks, Russian kettlebell swings, and box jumps.
-Wednesday: "Drive" -- 6 sets of 3:30 AMRAP with 400m run, descending burpees to plate, and max calorie bike, Rest 2:00 between sets.
-Thursday: "Memento" -- 7:00 AMRAP with toes to bar, power clean and push jerk (increasing by 2 reps each round), and double unders.
-Friday: "Warrior" -- For Time, 6 rounds of dual kettlebell front rack walking lunges, push-ups, and air squats.
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There are overhead squats today. we can always sub out that movement if you have limited mobility

2:00 Cardio Choice

10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge

Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
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2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
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2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
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Then build to 75% (Starting Loads)

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.
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Primer

Adjust to working loads on the barbell, then build to working intensity with the following.

:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE

Use this to confirm barbell load and row pacing before "Collateral" begins

"Collateral"
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 95/65lb (43/30kg)

Level 2:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)

Level 1:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 45/35lb (20/16kg) or PVC; sub Front Squats or Goblet Squats if overhead position is not stable

Masters 55+:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: Row: 20/16+ Cals per Minute, OHS: 20+ Reps per Minute
Stimulus: Glycolytic / VO2 Max
RPE: 9.5/10

Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.

Secondary Objective: Consistency across sets.

Workout Strategy

"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.

Modifications / Adjustments
Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges
Row: Bike (any format) / Ski Erg / Max Shuttle Runs

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