08/08/2022

Shoulder Press (5 Rep Max)
Opt. 1 -Test-55%x5, 65%x3, 75%x2, 80%x1, 85%x5+
Opt. 2 -Build- 5×5 70-77.5% of 1RM
Opt. 3 -Accessory Work-

Sub Shoulder Press for Bench

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
3 KTC/TTBs
3 DB Snatches/Snatches 95/65
30 Single/Double-unders
6 KTC/TTBs
6 DB Snatches/Snatches
30 Single/Double-unders
9…
9..
30…

We will track this WOD as Rounds + Reps. We will count a completed rep as 1 set of KTC/TTBs, Snatches, and Jump Rope.
Each round you complete add 3 reps of KTC/TTBS and Snatches. The Jump Rope will remain 30 reps each set
Metcon (AMRAP – Reps)
Optional Accessory Work:
Tempo Ring Dips
5×5 with 5-10 sec. descent

For the next 3 weeks we will be focusing on Ring Dips. This is a good opportunity to work on a weakness that will help increase your pressing strength. Give it a go!