09/12/25 - Tue

BASE

5 Sets

Power Snatch + Squat Snatch

70-80% of 1RM Snatch

3 Sets

400m Run

40/32 Row or Ski

*P2 starts when 20 Cals is remaining on the machine.

08/12/25 - Mon

BASE

Front Squat

5x3

80, 85, 90, 95, 101% of 3RM FS

Back Squat

4x5

85, 90, 95, 100% of 3RM FS

06/12/25 - Sat

BASE

"Deload Week"

Team of 4

80 Synchro Goblet Squat (3P)

800m Run

80 SA Synchro Snatch (3P)

800m Run

80 SA Synchro STO (3P)

*2P carry 22.5/15kg DBs, 2P carry 24/16kg KBs.

*Any 3P perform movements, All 4P run together.