7.26.18

Strength

A. : Shoulder Press (Every 3 minute, for 15 minutes (5 sets); 1 rep )

1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM, then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

B. : Push Press (Every 3 minute, for 6 minutes (2 sets):)

C1.: Weighted Dips (Heavy Single over 4 sets)

C2.: Bent Over Row (6-8 reps x 4 sets; @21x1)

Performance

D: Metcon (AMRAP - Rounds and Reps)

7 min AMRAP
10 S2O 96/65#
30 Double Unders

Super Optional and Done on your own in the strength room

Ryan Thompson