Put your hands in the air if you love pressing overhead!

Put your hands in the air if you love pressing overhead!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

2. Technique Review/Deliberate Practice: Push Press and Push Jerk    (10 min)

3. 🤣⛽“LOL V2”⛽🤣
AMRAP 20
60 Calorie row
50 Toes to bar
40 Box Jumps 24/20”
30 Shoulder to Overhead 135/93
20 Bar Muscle ups

*Large classes, athletes can start at Toes to Bar then to Row, Box, STOH, BMU 

LIII: as rx’d
LII: 115/73 or scale shoulder to overhead weight as appropriate. Sub strict chin-up, supinated piked ring row or  supinated ring row for BMU. Toes to ceiling or straight leg raise as needed for toes to bar.
LI: AMRAP 20
40 Calorie row
30 Toes to Ceiling
20 Box Jumps
10 Push Press
10 Supinated Ring Rows
Rest as needed.

Have fun!

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