4419 Tuesday 4/7/2026

A
2 min cardio of choice

3 rds
10 banded pass throughs
10 alt samson lunge stretches
10 scap pullups

2 rds
5 wall squats
10 pvc muscle snatches
5 kipping pullups

2 rds
with an empty barbell
5 ohs
4 hang power snatches
3 hang squat snatches

*Spend remaining time working to snatch weight
(15 min)

B
Every 3 min for 5 sets
4 hang squat snatches
*Working to heavy without any technical breakdown

C
5-7-9-11-13
Burpee Pullups
Squat Snatch (95/65)
*13 min timecap

D
Coach led mobility
(5 min)