April 29, 2019

Strength

Shoulder press

3-3-3+

Add 5 lbs to your current 1RM. Use 70, 80 and 90% of that number. Max reps last set.

Performance

AMRAP 16:
15 Toes to bar
35 Double Unders
10 Squat Cleans

Round 1: 115/80
Round 2: 135/95
Round3: 155/105
Round4: 185/125
Round5: 205/145

Fitness

AMRAP 16:
15 Knee raises
50 Single Unders
10 Squat Cleans (115/80)