A: Snatch (1×1)
1 rep max
25-30 min – 12-18 sets total
B: Tempo Back Squat (8×3)
3 rep max, no 2 sec eccentric, go heavier than previous weeks
50/60/70/75/80/85…
Goal: 85%+, be better than last week:
1) Go heavier on the last set, or
2) Get 1-2 more sets at last weeks heaviest set, or
3) Go slightly heavier on the sets leading up to your heaviest set
20-25 min max
C1: Back Extensions (3 sets)
Go light after the snatches and back squats, nothing close to failure, just get some blood flowing
Rest 30 seconds between back extensions and planks
C2: Plank (3x:30)
Rest 30 seconds