4 8 20

Garage Gym

A. q(2:00) x 5
1 Pausing Snatch DL
1 High Hang Snatch Pull
1 Hang Snatch Pull
1 Snatch Pull
*50,55,60,65,70% of 1RM Snatch

B. FT
21-15-9
Squat Snatch 95/65
CTBPU

C. NFT
15-13-11-9
RDL + DB BP or Pushups

D. 3 RNFT
9 sT2B
15 Sit-ups
21sec L-sit

Home Workout (Bodyweight/Limited equip)

A. On the 0:00
5 rounds of strict Cindy
50 single DB Power Cleans

On the 8:00
4 rounds of strict Cindy
40 DB GS

On the 16:00
3 rounds of strict Cindy
30 single arm Squat Clean Thrusters

*Cindy=5 PU + 10 Push-ups + 15 AS
*If you have no access to a Pullup bar do 5 backpack rows
*sub KB, backpack, odd object for DB