Saturday 10.3

Weightlifting

A. Back Squat - Heavy single

B. Snatch - Heavy single

C. Clean and Jerk - Heavy single

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For time:
100 calorie bike
100 burpees
100 calorie row

*20 minute cap*  

Powerlifting

A. Back Squat - Heavy single

B. Front Squat - 5x10 @40% 1RM  

C. Bench Press - Heavy single

D. Incline Bench Press - 3x12 @40% of BP heavy single

E. Cable flys 3x12-15 superset max pushups after each set
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For time:
100 calorie bike
100 burpees
100 calorie row

*20 minute cap*