04/13/2021

Shoulder Press (1 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 7×2 @ 80% of 1RM
Opt.3 Bench Press
Opt. 4 Accessory Work
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
Rx
200 m. run/row
7 Cleans 95/65
1 Wallwalk

Rx+
200 m. run/row
7 Snatches 115/75
Rope Climb

Metcon (AMRAP – Reps)
Accessory Work:

Rx 5×10 GHD Sit-ups
Rx+ 5×15 GHD Sit-ups

If this is your first time doing GHD sit-ups make sure to review the movement with your coach