Saturday 1.4

Weightlifting

A. Snatch
1@70%
1@75%
3x1@80% 

B. Clean and Jerk
1@70%
1@75%
3x1@80% 

For Snatch and Clean and Jerk - if you feel good after a few reps @80%, add weight. 

C. Front Squat - 3x3@75% 

D. Good morning - 3x5 - light - perfect form 


Power Lifting

A. Press (Take 85-90%) of your most recent 1RM and use that number with the percentages below)

5 @65%
5 @75%
5+ @85% 
AMRAP @65% 

B. Bench Press - 5x10 @50% 


Conditioning

4 rounds

1 minute jump rope
1 minute situps
1 minute burpees
1 minute calorie bike
1 minute rest