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Shailey and Sammy CollierShailey and Sammy Collier
/E.G. 4 Week Program

W3/D1

5.0|45 min
Warmup 5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on Weightlifting 1. Snatch 2 @50%, 2 @60%, 2 @70%, 2 @80%, 1 @85%, 1 @90% 2. Clean 2 @60%, 2 @70%, 2 @75%, 2x1 @80% 3. Barbell Walking Lunge 5x5 @ 40% of back squat Weightlifting rest intervals: Less than 70% = 1 min 70-85% = 2 min 85-95% = 3 min Over 95% = 5 min Rest: 3-5 min Conditioning 4 Rounds: - 15 Box Jumps (24/20") - 10 GHD sit ups

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