Saturday 8.4

Weightlifting

Snatch
1@70
1@75
1@80
2x1@85

CleanJerk
1@70
1@75
1@80
2x1@85

FS
3x2@80


Press

3 @70%
3 @80%
3+ @90% 
AMRAP @70% 

B.  Flat Dumbbell Press superset with pushups

Max reps + max reps with two minutes between each set

*Use a weight that you'll get about 10-12 reps on the first set of dumbbell presses. 

C.  Wall-Balls - AMRAP 3 minutes @30#/20#

D. Supinated Ring Rows - Tabata x 8 rounds 


Accessory/Conditioning

AMRAP 20
20 calorie row
20 burpees
20 KBS @53/35