Saturday March 16th, 2019

BACK SQUAT
2 x 2 @ 75%
2 x 4 @ 80%
After each set complete 10 HSPU
2:00 Rest
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Pendlay Row:

Establish a Heavy double for the day
2 x 5 @ 75% of above double
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WP Weightlifting:

A - Daily Max
Build to a 1RM power Snatch for the day
CAP 12;00

B - Working Sets
6 x 2 single reps of >80%
Snatches from the blocks
**Barbell should sit just above the knee

C - Battery Sets
Every 1:30 x 10 sets
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
2 Push jerks
Barbell @ >75%

D - Partnering Gym Movement
1 x ME Ring Dips
2 x 50% of above reps

Scaling options:
Ring Push-ups

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