Saturday 5.4

Weightlifting

A. Snatch - Heavy Single (3 miss rule)

B. Clean and Jerk - Heavy Single (3 miss rule) 

C. Front Squat
3x2@85% 
 


Powerlifting

Press

3 @70%
3 @80%
3+ @90% 
AMRAP @70% 

B. Bench Press - 5x10 @50% 


Accessory/Conditioning

3 rounds not for time: 

Seated one arm KB press (floor - straight leg) - 3x10 (each arm) 
Rear Dumbbell flys 3x15 (light - no kipping of hip) 
Banded face pulls or supinated ring rows - 3x10
Reverse EZ bar curls - 3x15