Workout of the Day
Barbell Work:
1) 5x1 2 Muscle Snatch + 3-position OH squat (half, parallel, full) AHAP -- rest 60s
2) 5x3 Snatch AHAP -- rest 60s
3) 5x3 Snatch pull standing on 25# plates AHAP -- rest 60s
4) 5x4 Snatch grip behind-the-neck strict press AHAP -- rest 60s
Strength:
1) High bar back squat; 1x8 @ 65%, 1x6 @ 75%, 1x4 @ 85%, 1x4 @ 90%
2) Front squat; 1x5 @ 70%, 1x4 @ 80%, 1x3 @ 85%, 1x3 @ 90%
Additional:
3x10 Weighted back extensions AHAP
3x25 GHD sit-ups
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