4406 Wednesday 3/25/2026

A
2 min cardio of choice

3 rds
5 pvc pass throughs
10 I-Y-T's, use 5's or 2.5's
20 alternating box step ups

2 rds
5 box jump overs
10s ring support hold
5 box jump overs
1 wall walk

2 rds
With an empty barbell
5 muscle snatch
5 hang power snatch
5 behind the neck strict press
5 behind the neck push jerks

*Spend remaining time working up to snatch complex loading.
(15 min)

B
Every 2 min for 5 sets
1 muscle snatch + 1 hang power snatch + 1 behind the neck snatch grip push jerk

C
With a Partner
20 min AMRAP
12 Box Jump Overs, each
5 Wall walks, each
12 Box Jump Overs, each
10 Ring Dips, each
*Each partners will alternate full amount of reps for each movement