Weightlifting

1) Clean + Front Squat + Jerk 80%x(1+2+1), 85%x1, 90%x1 (x 2)

Strength

1) Back Squat 6x4, 90% of this week's 4 @ 9
2) Pause Back Squat, 2" Above Bottom Position, 5x3 with 80-85% of Tuesday's 4 @ 9 back squat

Aerobic Development

Run 3k Time Trial

Strength Accessory

Snatch Grip Back Raise 3x10

Notes
This is a back raise, not a back extension. The torso/spine stay in position throughout the movement. Flex and extend at the hip.

Post results to comments.