Tuesday

Warm-up
0:30 Jumping Jacks
0:30 Frog Hops
0:30 Slow Burpees
0:30 Inchworm to Push Up
0:30 Active Spiderman
0:30 Active Samson
0:30 Alternating Quad Stretch
0:30 Arm Circles (0:10 forwards 0:10 backward 0:10 across the chest)

MOBILITY
1:00 Child’s Pose on Box
1:00 Couch Stretch on Box (L/R)

TECHNIQUE
PUSH PRESS

EMPTY BARBELL
5 Barbell Deadlifts
5 Hang Power Cleans
10 Strict Press

3 Pausing Strict Press
0:05 pause in the front rack
look for: stance and grip
0:05 pause overhead
look for: neutral spine, core tight

3 Dip to Stand (no press)
0:05 pause in the dip
cue athletes to stand aggressively so that the bar lifts off their shoulders when hips lock out look for: hips extending

3 Push Press
0:03 pause in dip
0:03 pause overhead

3 Push Press

Push Press (Weight)
Take 12min to build to a heavy set of 3
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 10:
1 Push Press (65/45)
1 Burpee Box Jumps (24"/20")
2 Push Press (65/45)
2 Burpee Box Jumps (24"/20")
3 Push Press (65/45)
3 Burpee Box Jumps (24"/20")

[Continue Adding 1 Rep To Each Movement]
Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 10:
1 Push Press (95/65)
1 Burpee Box Jumps (24"/20")
2 Push Press (95/65)
2 Burpee Box Jumps (24"/20")
3 Push Press (95/65)
3 Burpee Box Jumps (24"/20")

[Continue Adding 1 Rep To Each Movement]
Metcon
COOLDOWN
MOBILITY
1:00 Calf Stretch (L/R)

AFTER CLASS
3 Sets (not for time)
15 Banded Triceps Extensions
12 Banded Face Pulls
9 Single Dumbbell Bent Over Row (each side)