4210 Wednesday 9/10/2025

A
Run 3 Laps

20 banded pull aparts
:30 foam roller thorasic stretch
1 min in bottom of squat

then
3 rds: start with bare bar, add weight each rd
3 good mornings + 3 OH squats + 3 power snatches
3 deadlifts + 3 hang muscle snatch + 3 behind the neck press

(15 min)

B
Snatch
Every 2 min for 7 rds
1 pause above knee hang squat snatch + 1 pause below knee hang squat snatch
*Pause for 3 sec at each hang position

C
Partner Shared Burden
90 OHS (65/45)
30 T2B
60 OHS (95/65)
30 T2B
30 OHS (135/95)
30 T2B
*16 min timecap