Day 18 / Squat Bump

Battleground – Green Machine Barbell Club

Weightlifting

Warm-up: Tall Snatch – 3 x 3 (light)

Snatch – 75%x3, 80%x2, 85%x2, 90%x1x3

Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3

Pause Front Squat + Front Squat – 70% x (1+1) x 5

Accessory Work:

-Weighted Back Extension – 3×10

-Hanging Leg Raise – 3 x 20

-Dumbell Row with a supinated grip: 3x 8-12

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