Day 21 // Squat Bump

Battleground – Green Machine Barbell Club

Weightlifting

Warm-up: Press in Clean – 5, 4, 3 (ascending weights)

Power Clean – 75%x3, 80%x2, 85%x2, 90%x1x3

Overhead Squat – 75%x3, 80%x2, 85%x2, 90%x1x3

Snatch Push Press – 70%x5, 75%x5, 80%x5,*** 80%x5x2 (% of snatch, take up ** weights if it feels good and form is good. )

Clean Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3

-Back Extension – 3×15

-Weighted Plank – 4 x 20-30sec

-Seated Plate Twist – 3×15/side

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