Saturday Week 5 Day 3

WL

A. 3RM BS
B. Snatch - Heavy single (15 minute cap) ; 3x1@90%
C. Clean and Jerk - Heavy single (15 minute cap) ; 3x1@90% 
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4 rounds
20 jumping air squats
20 heavy KB swings to eyes
10 high box jumps
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40-30-20-10 Burpees
Rest 3 min then 2 min then 1 min between sets

PL

A. 3RM BS
B. Bench Press 3RM
C. 100FT Prowler Push - as many attempts as needed to find the max weight you can move 100ft in less than 1 minute. Rest as needed between efforts. 
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4 rounds
20 air squats holding odd object
20 jumping lunges
10 calorie bike
Rest 2 minutes
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40-30-20-10 Burpees
Rest 3 min then 2 min then 1 min between sets