Saturday 11.4

Weightlifting

Snatch - HS ; 3x2@85% (of HS) 

Clean and Jerk - HS ; 3x2+1 @85% (of HS) 

FS - HS ;  - 3x2@90% (of HS) 


Powerlifting

Press - Max ; Rest 10 minutes - 3x5@75%

Push Press 3x20 @115/85 - rest 90s between sets (all sets should be unbroken, so scale accordingly) 

3x5 Wall-Walks 

Barbell Shrugs - 3x20 (heavy) 


Accessory/Conditioning

200 double unders
150 calorie row/bike
100 burpees

20 minute cap*