4338 Friday 1/16/2026

A
3 rds
1 min 90/90 hip rotations
1 min of single unders

2 rds
20 running single unders
10 alternating samson lunges
10 behind the neck snatch grip push press, barbell

2 rds with barbell
5 snatch grip deadlift to knee
5 snatch grip deadlift to mid thigh
5 muscle snatch

*Spend remaining time building to snatch loading
(15 min)

B
Every 3 min for 5 sets
Reps of unbroken power snatch
Set 1: 7 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps

C
100 db step ups (50s/35s) (20")
At 0 and EMOM: 25 double unders
*12 min timecap
*Full extension at the top, hold in farmers position

D
Coach led mobility
(5 min)