Strength
Push press
6-6-6 AHAP
Workout
15 – 12 – 9 – 6
Power Snatch (135/95)
-50 DUs Between Rounds, but no DUs after the round of 6
**Starting off with the obvious – push press. Down, up. Do that 6 times. We have specified PUSH PRESS here, not ‘do whatever you want to get the bar from your shoulders to overhead‘. So you can’t bend your knees again or ‘dip’ under the bar for any of your reps. If you do, that’s a push jerk, and that’s not what we’re looking for. We’re also looking for a heavy set of 6 reps at the end of 3 workout sets. We normally work around 3-5 reps, and it has been awhile since we’ve done push press for strength, so careful starting off too heavy in your warm ups. Play around with the overhead position as we’ve got overhead work with the power snatches, so use this as a chance to warm up your shoulders.
Shoulders.. yeah.. power snatches. Ground to overhead, one movements. This might smoke your shoulders, and if they don’t, those double unders will if you use your shoulders and not your wrists to turn the rope. Relax your shoulders. Use your wrists. Breathe.