4-25-22


MONDAY 25th

Shoulder to Overhead Day!


Push Jerk 3x3

-3x3 are at the same weight

-Lifts are from the ground (Clean it up)


Approach based off 1RM Push Jerk

0:00-6x30%

2:00-6x40%

4:00-5x50%

6:00-5x60%

8:00-4x70%

10:00-4x80%

12:30-3x85-90%

15:00-3x85-90%

17:30-3x85-90%


PART 2

AMRAP 15

-15 Toes to bar

-12 Deadlifts

-9 Hang Power Cleans

-6 Shoulder to Overhead

-3 Wall Walks


Wherever you are at 4:00 and 9:00, you'll stop and take 1:00 off, then pick up where you left off. So, working times are:

0:00-4:00 work

4:00-5:00 rest

5:00-9:00 work

9:00-10:00 rest

10:00-15:00 work


Barbell weight should be 75-80% of your shoulder to overhead 1RM. Think push jerk!


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