4408 Friday 3/27/2026

A
3 rds
90s Ride
10 banded pass throughs
10 alt samson lunge stretches

2 rds
1 min banded upright row
1 min banded good mornings

3 rds
10 GHD back extensions
30s squat hold with empty bar
3-5 seated box jumps, focus on hip extension and power

*Spend remaining time working up to squat working weight.
(15 min)

B
Back Squats
6x2
*All sets at the same top weight.
(15 min)

C
10 min AMRAP
10 power snatch (115/75 or 40%)
rest 1 min
10 power snatch (135/95 or 55%)
rest 1 min
10 power snatch (155/105 or 65%)
rest 1 min
Max power snatch (175/115 or 70%)

D
Coach led mobility
(5 min)