Shoulder press: 6×3, build to 85% (heavy set of 3)
AMRAP 13 of:
- 5 DB Hang Power Snatch each arm (35/50)
- Run 50m
- Back pedal 50m
Why Do This Workout? To increase your shoulder strength, and to help increase your running capacity.
Duration and Feel: With the shoulder press, start with a lighter weight and work up to a heavier weight of 3 reps. The last set shouldn’t be a 3 rep max. You should feel like you can do 5-6 reps, but will only do 3.
The AMRAP 13 will be a bit of a grind as the DB hang power snatches and runs will go quick. Try to pick a slightly tough pace, with minimal transition times, and try to get as many rounds as you can. Try to get at least 5 rounds.
Specific warm-up focus: Warm up shoulder mobility and stability. Also warm up hip hinging.
Scaling Options: Use a lighter dumbbell. Do 200m Bike if you can’t run.