Friday- Snatch Tech + Squat Int + Snatch Strength + SL Vol + Bending Hyp

A. High Hang Snatch, 1/min for 12 min **torso vertical on the dip and drive

1@65,3@95,2@105,2@115, 125 for the rest.

B. Back Squat, build to 3RM for day then -15% for 3 sets of 5, rest as needed

185, 155 for the rest.

C. Halting Snatch Deadlift w/ straps from 2” deficit @ 31X1, 3 x 5 reps, rest 2 min **stand on 25# bumper plates, pause 2” off the ground for 2 sec then finish the rep, control 3 sec down then 1 sec on ground to reset

#95

D1. Back Rack Reverse Lunge off 45# plate, 3 x 12/leg alternating, rest 60 sec #95

D2. Back Extensions @ 4022, 3 x 12-15, rest 90 sec

Sets of 12

Time: 5:15-6:42

This was the day my back was really sore