Push Press (4 x 5)
4 Sets of 5 - Start difficult and add weight if you feel you can. Rest as needed between sets.
You will dip by keeping the heels down, allowing the knees to come forward, keeping the chest up and allowing the torso to move straight down. Bar stays over the middle of the foot. Butt goes down - avoid the chest dipping forward.
Stand hard and fast out of the dip. Move the face back. Keep the belly tight as you press the bar overhead. For the push press there is no re-bend of the knees. Rep finishes with the bar locked out over the middle of the body, ribs down.
When lowering the bar absorb with your knees!
Snatch (2 Reps Every 2 Min for 10 Rounds (20 Min))
This is meant to be 2 singles with minimal rest between reps every 2 min. Start with a weight that is challenging but you are confident in. Add weight as you feel you are ready. If you want to work technique a lot on this one - don't go too heavy.
You may do these as power or full - whatever you want to work on. If you are super new to this movement we recommend either going from the hang or doing a power snatch + overhead squat to start to piece the movement together.
Before getting into the overhead squatting and everything today hit the Bodyweight warm up and the Overhead Warm Up in the Members Only Section of the website!
Every 3 Min for 18 Min
3 Snatch Grip Behind Neck Push Press
2 Overhead Squats
1 Snatch Balance
Go light - start with empty bar even - unless you are extremely comfortable and confident in these movements!
Score is heaviest set.
Clean + Hang Clean + Front Squat (7 x 3 (3=clean+hang clean+front squat))
To be performed as a complex without breaking.For this complex you will hold onto the bar for all 3 reps without breaking. Both cleans are meant to be full cleans which means you will perform them as a squat clean and land in that squat position.
Hang Snatch + Overhead Squats (Every 2 Min for 20 Min + weight each time)
1 Full or Power Snatch from the Hang + 1 Overhead SquatMake sure to warm this up before you start the clock. The first set should be manageable but more than a warm up weight for you.
The goal is to add weight with each successful lift. You have a FULL 2 min to hit this each time so you should be able to go pretty heavy. This also allows you to try again if you fail a rep at some point. If you fail twice at any weight - go back down to the previous successful weight.