4 20 20

Garage Gym

A. 0:00-4:00
Snatch Grip Sotts Press
3 x 5

4:00-8:00
Snatch Drop
4 x 4

8:00-12:00
Snatch Balance
5 x 3

@12:00
q(1:30) x 5
1 pausing High Hang Squat Snatch
2 Hang Squat Snatch (knee level)
*50,60,65,65,65%

B. q(1:00) x 10
1 FS + 3 BS
*67% of 1 RM FS for all sets

C. AMRAP [4]
3 rounds
12 DL + 9 OHS + 6 HPS 95/95
Max cal row with remaining time

Rest [4]

AMRAP [4]
2 rounds
12 DL + 9 OHS + 6 HPS 115/85
Max cal row with remaining time

Rest [4]

AMRAP [4]
1 round
12 DL + 9 OHS + 6 HPS 135/95
Max cal row with remaining time

Home Workout (Bodyweight/Limited Equip)

A. AMRAP [15]
1 double DB HSC
1 double DB Thruster
30 DU/SU/Line hops
2 double DB HSC
2 double DB Thruster
30 DU/SU/Line hops
*increase DB work by 1 rep each round

B. 3 rounds
Minute 1 Work
:20 Max DB sPress
:20 DB Hollow Hold
:20 Max pushups
Minute 2 Rest