4364 Wednesday 2/11/2026

A
50sec row / 10 sec rest
40 sec row / 20 sec rest
30 sec row / 30 sec rest
20 sec row / 40 sec rest
10 sec row / 50 sec rest

3 rds
10 banded pass throughs
30-60 sec squat hold, use rig for assistance if needed

2 rds
with an empty barbell
5 hang snatch high pull
2 hang muscle snatch
5 OHS
3 tall hang squat snatch
3 squat snatch

*Use remaining time building to strength loading
(15 min)

B
10 min EMOM
1 power snatch + 2 OHS

5 min EMOM
1 power snatch + 1 hang squat snatch + 1 OHS

C
With a partner
16 min AMRAP
30 Synchro bar facing burpees

Then:
Waterfall
3 rds
10 thrusters (95/65)
10 c2b pullups

Then:
Waterfall
2 rds
7 thrusters (135/95)
7 bar muscle ups

Then:
Max bar facing burpees in time remaining, 1 working