Thursday 10.3

Weightlifting

Clean and Jerk - heavy single ; then EMOTM x 3 minutes - 2+1 clean+jerk @80% of HS

Snatch - heavy single; then EMOTM x 3 minutes - 2 snatches @80% of HS

Pause BS - heavy single ; 3x3 @80% 
(2-3 second pause) 


Powerlifting

Deadlift - 5x2@80% of most recent HS

RDL - 3x8

Hex Squat - 3x12

Banded Good Mornings - 3x15

Heavy KB Swings - 3x12 


5 rounds not for time:

10 strict pull-ups
15 pushups
20 OH weighted situps