Strength
Shoulder Press (5-3-2-1-AMRAP)
5 reps @ 45% / 3 reps @ 55% / 2 reps @ 65% / 1 rep @ 70% / As many reps as possible with good form at 70% (record this #)
Alternative: 5×5 all at SAME weight, ADD weight from last 5×5
Conditioning
AMRAP 10 minutes:
5 DB Snatch, R arm
5 DB Push Press, R arm
5 DB OH Squat, R arm
5 DB Snatch, L arm
5 DB Push Press, L arm
5 DB OH Squat, L arm
10 Toes to Bar
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Rx: 35# or up / 25# or up (for all movements) – use a lighter weight for OH squats if unable to maintain form at full-depth