push press deload

push press deload

Warm-up
Warm-up
3 rounds:
10 runner stretches
5 down dog up dogs
10 jumping jacks

Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting
Push Press (emo 3 reps @ 60% of 1 rep max)
for at home workout perform with a light weight

Metcon
Metcon (AMRAP – Rounds)
13 minute amrap
15 slam ball cleans 50/40 lbs
15 butterfly situps
15 grappling shoot throughs

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