Wednesday, April 4th, 2018

1. Snatch High Pull + Power Snatch + Snatch (1+1+1) x 5. Stay light and just work speed.

2. 3 sets of:

Box Squats x 10 (warm up until you establish where you will start. From there, work up to a challenging set of 10). Try and match or exceed last weeks weight.

rest 60 sec

Chinese Rows x 10

rest 2 min

3. 3 sets of:

Front Rack Bulgarian Split Squats x 8 each leg

rest 60 sec

Bench Press x 5-10 reps depending on load.. if you want to go heavy, stick with 5. If you want to be conservative, shoot for 10.

rest 2 min

4.  3 sets of:

Weighted Plank x 60 sec

rest 60 sec

Weighted Back Extension x 12 reps

rest 2 min