Saturday 10.4

Weightlifting

Snatch - HS ; then EMOTM x 3 minutes - 1 snatch @85% of HS for the day

Clean and Jerk - HS ; then EMOTM x 3 minutes - 1 clean and jerk @85% of HS for the day

FS - HS ; then 3x2 @85% of HS 


Powerlifting

Press - 5x2@80% of most recent HS

Seated DB Press - 1 ARM (alternate) 4x10 (each) 

DB Side Raises + Front Raises - 3x12+12

Plate circles - 3x5/4/3/2/1 (each direction) - 60-90s rest between sets.


Accessory/Conditioning

AMRAP 12

100ft prowler push (share if needed) 
12 wall-balls
14 burpees