05/04/2021

Push 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 10 min EMOM 3 reps @ 155/105 or 65% of 1RM
Opt. 4 Accessory Work
05/03/2019 (AMRAP – Rounds and Reps)
15 min AMRAP:
(Rx)
10 1-arm Snatches
5 Burpees
10 Ring-rows
10 Step-ups

(Rx+)
10 1-arm snatches
10 Burpees
1 Rope Climb
10 Box-overs

Metcon (Weight)
Accessory Work:
5×10 Weighted step-ups or pistols
Increase the weight with each set.

10 reps on each leg

Enter heaviest weight