LIFT:
Snatch 1st Pull (3 Sec. Hold) + Full Snatch
3 + 2 @ 60%
3 + 2 @ 65%
3 × 3 + 2 @ 70%
Power Clean + Power Jerk
1 + 3 @ 60%
3 x 1+3 @ 70%
Back Squat
5 @ 70%
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 95-100% (Lift based on feel)
Front Squat
5 @ 65%
4 @ 75%
4 @ 80%
4 @ 85%
ACCESSORY WORK:
3 Sets
8e Single Leg Glute-Bridges
8 Paused Back Ext. (2 Sec.)
25 Weighted Sit Ups
*Hold a DB Sideways across chest.
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