Shoulder Press
In 15 minutes TAKE 90% of 1RM AND DO:
Warm up
45% x 5
55% x 3
65% x 2
Then:
85% x 5
90% x 3
95% AMRAP
Record 95% weight and number of reps to board.
DU ladder for time:
10-15-20-30-20-15-10.
Must get all in a row to get RX.
Rest 1 min btw sets.
If you mess up you can rest and do that number again.
Beginners do attempts. Recored your time to the board.
+
Find your Max WTD push up in 10 minutes. ( have a partner stack plates on your back)
Record weight to board.
[wptab name=’8:30AM Strength’]A. Back Squat
75% X 5
85% X 3
95% X 1+
B1. Snatch Grip DL 100% of snatch @3111 X 5; 60s
B2. Front Racked KB Lunge X 16; 60s
B3. Strict Toe 2 Bar 10 reps; 60s
X 4 sets[/wptab]
[end_wptabset]
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