Day 9 / Squat Bump

Battleground – Green Machine Barbell Club

Weightlifting

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

Power Snatch – 70%x3x2, 75%x2x3

Push Press – 70%x5x2, 75%x5x3

Snatch Pull – 90%x3x2, 95%x3x3

Accessory:

-Back Extension – 3×15

-Weighted Plank – 4 x 20-30sec

-Standing Plate Twist – 3×15/side

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