Taku dips heavy
Workout of the day
Shoulder press, 80%1RM x 3-3-3 reps
Then, complete as many rounds as possible in 20 minutes:
6 power cleans, 60 kg
9 toes to bar
12 push-ups
Include heavy shoulder presses in your general warm-up. Warm-up to 80%1RM and complete 3 sets of 3 reps. It’s possible that your shoulder press weight will be good for the power cleans. Adjust the load as necessary. Prior to starting the 20-minute AMRAP, practice cleans. Skip the rack and clean the bar for shoulder presses.
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Shoulder press, 45 kg x 3-3-3 reps
Then, complete as many rounds as possible in 20 minutes:
6 power cleans, 40 kg
9 toes to bar
12 push-ups
13+6
Shoulder press 95-105-115
AMRAP
115 lb clean
10+23