Thursday’s Squat work is very simple – spend 3 minutes on each leg in the couch stretch position.  I recommend 1 minute on each leg, and then switch 2 more times.
You can do this at the gym.  Or you can do it on a chair, or even, like it says, on a couch.
There is no recommended weight in the workout.  Find a KB that you can move well and try to be comfortable receiving the KB in the overhead position.

Workout of the Day
Strength/Skill
Bench Press
10 at 55%, 10 at 60%, 7 at 65%, 7 at 70%, 3 at 75%, 3 at 80%
Conditioning
10 1 arm KB Snatch, switch, 1 1 arm KB Snatch
10 Pushups
9 1 arm KB Snatch, switch, 2 1 arm KB Snatch
10 Pushups
8 1 arm KB Snatch, switch, 3 1 arm KB Snatch
10 Pushups
7 1 arm KB Snatch, switch, 4 1 arm KB Snatch
10 Pushups
6 1 arm KB Snatch, switch, 5 1 arm KB Snatch
10 Pushups
5 1 arm KB Snatch, switch, 6 1 arm KB Snatch
10 Pushups
4 1 arm KB Snatch, switch, 7 1 arm KB Snatch
10 Pushups
3 1 arm KB Snatch, switch, 8 1 arm KB Snatch
10 Pushups
2 1 arm KB Snatch, switch, 9 1 arm KB Snatch
10 Pushups
1 1 arm KB Snatch, switch, 10 1 arm KB Snatch
10 Pushups