Day 3 / Squat bump

Battleground – Green Machine Barbell Club

Weightlifting

Warm-up: Tall Clean – 3 x 3 (light)

Clean + Jerk Dip – 75% x (3+1) x 5

Power Jerk – 75%x3x5

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

Floating Halting Clean Deadlift (mid-thigh) – 100%x3x3

Accessory work:

-Weighted Back Extension – 3×10

-Weighted Sit-Up – 4×10

-Crunch – 3 x max

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