AM:

– 4 x (1 Power Snatch, 2 Snatch) @ 70%

– 5 x 5 Back Squat @ 88%

– 5 x 5 Bench Press @ 88%

– 5 x 3 Bent-Over Barbell Row @ 90% 1RM Clean

(Add 5 lbs. from prior session for all lifts)

 

PM:

A1. EMOTM, 20 Minutes:

– 2 Rope Climbs (Legless / Regular);

– 3 Atlas-Stone Tosses

 

B1. 5 x 20 GHD Sit-Ups. SCALE AS NECESSARY. If you are still getting used to the GHD, this volume is excessive. Add no more than 10% to your total rep-count from last GHD session.