4217 Wednesday 9/17/2025

Written By 9

A
Coach led warmup
(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
**Build from last week
(20 min)

C
Alternate Rounds with a Partner
10 min AMRAP
5 Deadlifts (225/155)
1 Rope Climb

9
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4216 Tuesday 9/16/2025