Shoulder Press (1 Rep Max)
Opt.1 55%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 7×2 @ 80% of 1RM
Opt. 3 Juggernaut (Testing Week)
50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
Last set is Max-Effort. Any reps over 8, increase your TRM by 2.5-5lbs. Do not increase TRM by more than 5%
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Pullups/ CTB
10 1-arm Snatches
30 Double/Single-unders