4224 Wednesday 9/24/2025

Written By 9

A
Coach led warmup
(10 min)

B
Snatch
Every 2 min for 7 rds
1 pause squat snatch
*5 sec pause in receiving position. Start around 7 RPE and build to heavy single with good technique.
(20 min)

C
4 rds each
Alternate full round with a partner
9 devils press (50/35)
12 2db front squats
15/12 cal row
*20 min timecap

or
Modify to:
4 rds each
Alternate full round with a partner
6 devils press
9 2db front squats
12/10 cal row
*20 min timecap

9
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4225 Thursday 9/25/2025
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4223 Tuesday 9/23/2025