3/30/2016

29
Mar

3/30/2016

Take 15 minutes or so to find a 5 rep shoulder press from the racks. Brace that midline and press straight up. You might want to pause at the top and take advantage of the bottom stretch shortening cycle.
The metcon is an AMRAP. You have 90 seconds to do as many rounds and reps of 5 clean and jerks + 10 pull-ups as possible. Then rest for 90 seconds. Repeat for a total of 5 rounds. When you start a new round, you should start where you left off the last round. Your score is total rounds and reps for the entire workout.

Strength

5RM Shoulder Press

Conditioning

AMRAP 5 rounds of :90 work, :90 rest:
5 clean and jerks, 135/95#
10 pull-ups