4397 Monday 3/16/2026

A
2 rds
1 min alternating supine scorpion leg swings
1 min banded upright rows
1 min ride - hard

2 rds
5 empty barbell OHS
5 pushups
10 russian swings

2 rds
10 empty barbell hang snatch
10 bootstrap squats

*Spend remaining time warmup up OHS
(15 min)

B
Every 2:30 for 6 sets
Set 1: 5 OHS - 1 sec pause
Set 2: 3 OHS - 3 sec pause
Set 3: 1 OHS - 5 sec pause
Set 4: 1 OHS - 5 sec pause
Set 5: 3 OHS - 3 sec pause
Set 6: 5 OHS - 1 sec pause
*Should be 8.5 RPE across all sets

C
25-20-15 Cal Row (20-15-10)
25-20-15 Hang Snatch (75/55)
*10 min timecap

D
Coach led mobility
(5 min)