Day 17 / Squat bump

Battleground – Green Machine Barbell Club

*allow only 3 misses at the heavy singles. If you fail 3 times go back to a weight you have done and complete that lift.

Weightlifting

Warm-up: Muscle Snatch – 5, 4, 3 (ascending weights)

Snatch – HS

Clean & Jerk – HS

Back Squat – 90%x5 (sets)x1(rep)

Clean Lift-Off – 115%x3x3

Accessory

-Weighted Back Extension – 3×10

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

-Sit-Up – 3 x max

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