Shoulder Press (5-3-2-1-1-1-AMRAP)
5 reps @ 50%; 3 reps @ 60%; 2 reps @ 70%; 1 rep each @ 75, 80, 85%; As many reps as possible with good form @ 90%
Alternative: 5×3 all at same weight, ADD weight from last week
SUPERSET – DURING WARM-UP SETS ONLY (3 TOTAL): Single-Arm KB Row, 10-12 reps (each side)
5 Rounds for Time (10′ CAP):
3 Push or Split Jerks (165/115) (no racks)
-Run should be a sprint, not recovery run. Scale to 100m if needed.
-Jerks should be a bit heavier than you might go normally. Should be challenging but able to use same weight for all 5 sets.
Foam Roll / Lax Ball Lats – 2 mins/side
Lax Ball Outer Shoulder – 1 min/side