Day 13 / Squat Bump

Battleground – Green Machine Barbell Club

Weightlifting

Warm-up:Technique Primer: Tall Snatch – 3 x 3 (light)

Snatch – 75%x3, 80%x3x2, 85%x2x2

Jerk – 75%x3, 80%x3x2, 85%x2x2

Back Squat – 85%x3x4

Floating Halting Snatch Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3

Accessory:

-Weighted Back Extension – 3×10

-Hanging Leg Raise – 4 x max (30 reps minimum)

-Reverse Crunch – 3 x max

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