Quick Workout Post

I have had a great day but I am exhausted from work and the evening workout... tonight you get the quick post.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Clean from the High Blocks, 80% 1-RM 4 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises . 4 sets total.
Back Squat, 89% 1-RM 3 sets of 2 repetitions. Then 50% 1-RM 1 set of 5 repetitions
Bent Over Barbell Row, 6 repetitions
Hang Power Snatch from the Knee. One minute rest between sets. 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 1 repetition, 75% 1-RM 1 repetition
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 4 sets total.
Snatch Grip Pull, 90% 1-RM 3 repetitions, 95% 1-RM 3 repetitions, 100% 1-RM 2 sets of 3 repetitions
Incline Bench Dumbbell Press, 6 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!