Warm-up:
3 Rounds
DB Shoulder Press - 10
DU - 50
Strength:
HSPU - 3xFailure
Shoulder Press - 8-8-8-8-2-2
Met-Con:
12 min AMRAP
2 Rounds
95 lb Push Press - 20
T2B - 10
2 Rounds
Push-up - 20
95 lb Hang Power Snatch - 10
Assistance:
Superset
Ring Dip
50 lb KB Front Raise
Superset
Skull Crusher Push-up
Lateral Raises
Ab Wheel - 2x20
Notes:
Met-Con: 1 round = 2 rounds of push press & T2B and 2 rounds of push-up & hang power snatch.
HSPU: 3,5,4
ReplyDeleteShoulder Press: 95*8,100*8,105*8,115*8,135*2,2
Met-Con: 1rds, +40 rps push press, 20 t2b, 40 push ups, 18 hang pwr snatch.