Day 22 // Squat Bump

Battleground – Green Machine Barbell Club

Weightlifting

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

**Remember Heavy Singles (HS) Dont HAVE to be a PR, it’s what feels heavy for you that day. program is almost completed and at the end we will test!

Snatch – HS

Clean & Jerk – HS

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

Snatch Lift-Off – 115%x3, 120%x3x2

-Weighted Back Extension – 3×10

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

-Sit-Up – 3 x max

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