Shoulder Press 3x5
AMRAP in 12:00 of:
- 3 Snatch Grip Deadlifts 135/95
- 3 Hang Power Snatches
- 3 Snatch Push Presses
- 3 Overhead Box Step Ups each leg (6 total)
For the SWOD, add at least 5 lbs from last week. When doing 3x5 at a given weight, make sure you take your rest periods between sets. This is strength work, and you need to recover to push maximal loads. Save the metcon for the metcon!
For the metcon, you will stay at the same weight for all the movements. Do not set the bar down during the rounds. If you need to rest, wait until the round has been completed. Remember, it's only 12:00 so breathe later! Get the work done! There is a one burpee penalty for every time you drop the bar during a round.
Post weights and times and number of burpee penalties to the comments section. bc