Workout of the Day
Barbell Work: (De-loading week)
1) 5x2 Muscle snatch, moderate weight but FAST -- rest 60s
2) 5x2 Snatch, lightish weight but perfect lifts -- rest 60s
3) 5x3 Snatch pulls from blocks, moderate -- rest 60s
4) 5x3 Snatch press-unders, light and fast -- rest 60s
Strength:
1) High bar back squat; 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%
2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 65%, 1x5 @ 65%
Additional:
3x10 Weighted back extensions AHAP
3x30 GHD sit-ups
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