4292 Monday 12/1/2025

A
2 rds
1 min med ball or foam roller t-spine opener
1 min of frog stretch rocks

3 rds
10 Lunges
10 pvc pass throughs
30s wall sit

3 sets with an empty barbell:
3 snatch high pulls
3 muscle snatches
3 hang squat snatches
3 overhead squats

Spend remaining time to build to your starting complex loading
(15 min)

B
Every 2:30 for 6 sets:
1 power snatch + 1 squat snatch + 1 overhead squat

*Start at a 7 rpe and build to a heavy complex with good technique and no misses. Drop and reset between the power snatch and the squat snatch.
(15 min)

C
30-20-10
back rack alternating reverse lunge steps, 80-100% bodyweight

*After each set of lunges: 2 laps farmer carry, 2 plates (25s/15s)
*14 min timecap

D
Coach led mobility