Shoulder Press : 3 Rep Max

Record your best Shoulder Press 3 rep max lift.

10-12 minutes

Rest as needed between lifts. This is all based on feel, not percentages. Stay tight, and no hip rocking! Try and reach a heavy 3 rep in 5-6 working sets (not including light warm up set). For working sets, we want to hit a few lifts of 3-5 reps and save the 3 rep for the final attempt.

7 rounds for time of:

7 Push Press, 95/65 lbs

7 Burpee Over Bars

49 Double Unders

Target time: 11-13 minutes
Time cap: 16 minutes

The stimulus is moderate pacing throughout rounds. Athletes should find a pace that can be maintained from the first round to the last round. Shoulder fatigue from the push press and burpees will make coordination for the double unders more difficult as the rounds progress. One of those workouts where we try to keep a target pace per round. A great goal would be 1 round every 90 seconds.