thunder thighs & boulder shoulders week 11 day 3 

3 x 8 : push press @ 55, 60, 65% of 5rm shoulder press.

4 sets : @ 55, 60, 65, 70% of 1rm clean & jerk

  • 1 power clean
  • 1 squat clean
  • 1 jerk

3 x 3 : clean pulls @ 75%

for time (18-min)

  • 8 sets of : (95/65)
    • 1 power clean
    • 1 hang squat clean
    • 1 jerk
      • 800m run
  • 4 sets : (135/95)
    • 1 power clean
    • 1 hang squat clean
    • 1 jerk
      • 400m run
  • 2 sets : (155/105)
    • 1 power clean
    • 1 hang squat clean
    • 1 jerk
      • 200m run