Push Press
Warm Up
General
2-3 sets
30 seconds Stiff leg row
6 Inchworm push up into downward dog
6 Band strict press
Mobility
Banded lat stretch
2 sets of 10 reps/arm
Push Press Drills
– 20-30 secs Front Rack Mobility, elbows forward
– 5 Strict Press
– 5 Dip holds, hold 5-10 seconds
– 5 Dips holds + push press, heels down (3s)
– 5 Push press, heels down
Metcon Prep
2 sets @ ascending
3 tempo power cleans @ TnG
3 Bar facing burpees
Strength
Push press
1 x 5 @80%
2 x 4 @82%
2 x 4 @85%
Rest 2-3 minutes between sets
TC: 18 min
Score: Weight
Scaling Options
Beginner
5×4 @ moderate
Workout
For Time
10-9-8-7-6-5-4-3-2-1
Power Clean 60/45 KG
Burpees Over the Bar
Score: Time
Scaling Options
Fit
Power Clean @moderate
Burpees
SC
Power Clean 40/30 KG
Burpee over the bar
RX+
3 sets of 4 rounds
3 Power Clean 60/45 KG
3 Bar Facing Burpees
Rest 2 minutes between sets
Accessory
Wide Stance Good Morning
3 x 20 reps
Rest 60-90 seconds between sets
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