4446 Monday 5/4/2026

Written By 9

A
Run to blackmore

2 rds
10 alternating spidermain lunge stretches
10 pvc pass throughs
10 bootstrap squats
10 inchworm pushups

Spend remaining time warming up squat snatch and ohs
(15 min)

B
High Hang Squat Snatch
5x3
(15 min)

C
400m run
5 OH squats (135/95)
400m run
7 OH squats
400m run
9 OH squats
400m run
11 OH squats
*15 min timecap

9
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4445 Sunday 5/3/2026