27/01/26 - Tue

BASE

5 Sets

Snatch Deadlift + Hang Power Snatch + Snatch Pull + Hang Power Snatch

65, 70, 75, 80, 80% of 1RM Hang Snatch

3 Sets

200m Run

21 Unbroken Russian KBS (32/24)

200m Run

- Rest 1:1ish -

*P2 starts when P1 heads out for their 2nd 200m Run. P1 starts next set only when P2 finishes everything.

26/01/26 - Mon

BASE

Tempo Front Squat (3s down)

5x5 @ 80% of 3RM FS

Paused Back Squat (3s at Bottom)

4x3 @ 80% of 3RM BS

24/01/26 - Sat

BASE

4 Sets

25/20 Row

30 Wall Ball (9/6)

25/20 Row

- Rest 1:1 -

40min Cap

L1: 20/16 Row, 25 Wall Ball (9/6)

L2: 15/12 Row, 20 Wall Ball (9/6)

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5 Sets

25/20 Row

30 Wall Ball (9/6)

25/20 Row

- Rest 1:1 -

50min Cap

L1: 20/16 Row, 25 Wall Ball (9/6)

L2: 15/12 Row, 20 Wall Ball (9/6)

Then:

Power Snatch + Squat Snatch

In 15min, Build to a Heavy TNG Complex