Weightlifting
Shoulder Press (70%x3, 80%x3, 90%x3 or more**)
**Do max reps of push press IMMEDIATELY right after max reps of press. Record the reps separately at the bottom
(20min cap)
Warm ups: 40%x5, 50%x5, 60%x3
(20min cap)
Warm ups: 40%x5, 50%x5, 60%x3
Push Press (1xMax reps )
Metcon
Metcon (AMRAP – Reps)
Russian “Chief”
5 Rounds
AMRAP3
3 Power Clean #185/135*
6 Push-Ups
9 KB Swing, Russian 2/1.5 pood
1 minute Rest between rounds
* go heavy 80%@1RM
Leave a comment