Day 4 / Squat bump

Battleground – Green Machine Barbell Club

Weightlifting

Warm-up: Clean grip sots press: – 5, 4, 3 (ascending weights)

Power Clean – 75%x3x5

Overhead Squat – 75%x2x5

Snatch Push Press – 70%x5x5 (% of snatch)

Clean Pull – 90%x3x5

Accessory Work:

-Back Extension – 3×15

-Weighted Plank – 4 x 20-30sec

-Seated Plate Twist – 3×15/side

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