Warm UpAs a class:

2 sets (1 – PVC, 2 – barbell, not newer folks)

You will be doing this EVERYDAY and yes, I’m going to bore you with the details. You need to drill this into muscle memory so when you get a barbell in your hand you don’t have to think. You can do this with a PVC or broom at home.
Jump up and down in place – this is your starting stance

Move your feet out to your squat stance – this is your finish stance
Modified Burgener Warm Up – Move with a purpose

Down (knee bend, chest up) and finish (shrug) – Speed through the middle

1 + Elbow High & outside – Bar close

1 + 2 + Muscle Snatch – Turnover

PVC Overhead Squat – Core strength

Snatch lands (starting stance, dropping into a squat, landing in finish stance)
Foundational Movement

(Quick review of strict press to get newer folks familiar with the terms and differences)

Push Press 

Set-up: 

Stance is with the heels at hip width 

Hands just outside the shoulders 

Bar resting on the “rack” or “shelf” created by the shoulders 

Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar 

Keep the chest up and brace the abdominals to maintain a neutral spine 

Closed grip, with thumbs around the bar 

Execution: 

The sequence of action is to: dip, drive, press 

Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the hips go back slightly, and the chest stays upright 

Drive: extend the hip rapidly and fully 

Press: retract the head, press the bar to overhead, with locked arms 

Finish: 

The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension 

Progression:

Dip 

Dip-drive, slow 

Dip-drive, fast 

Full push press 
Strength

Push Press*: 5-4-3-3-2-2-1-1

* Tight butt, tight gut! You should be standing upright, no leaning back on the press or overhead lock out. 

WOD

5min AMRAP*

5 Shoulder to Overhead (95/65)

7 Burpee Box Jump Overs (24/20)

9 KBS (53/35)

* If you do not finish 3 rounds within 5 minutes, keep going until you do.