Strength
Back Squat 1RM
Oly
Warm-up: 3 Position Snatch + 3 Snatch Drops (5 sec hold in Bottom): x 3 -5 sets adding weight
A. High Hang Snatch: Build up to a tough single but no max.
B. Hang Snatch with 3 Second Pause below Knee: 5×1 @ 80%-85%
C. Hang Snatch Deadlift, Off Blocks 3″ below knee: 1 x 20 reps (heavy but not crazy)
D.1. Deadbugs: 3 x 20 reps
D.2. Back Ext.
Conquest Black 
August 28th, 2013 at 12:36 pm
215 back squat off blocks with spot assistance … Working on my depth. Hit 205 off blocks alone.
Did oly but no deadlifts or core