DYNAMIC WARM-UP | 5:00
3 sets:
:30 alternating spiderman stretches
:30 alternating T push-up
:30 air squats
– Rest :30 between sets.

PUSH PRESS | 6:00

PROGRESSION FOCUS
Dip-hold, no barbell Knees push forward, torso stays vertical

Dip-drive, no barbell Lower and stand, both slowly, without a pause

Dip-drive quickly, no barbell Same as step 2, but dip and drive faster while still maintaining a vertical torso

Push press with a barbell Fast dip-drive, then press (timing)

BACK-RACKING THE BAR AND BACK SQUATS | 3:00

Emphasize pulling the elbows back to lower the bar to the back-rack, not straight down.
1 set:

5 behind the neck strict presses

5 behind the neck push jerks

5 back squats

On a 10:00 clock:
3 back squats + 1 behind the neck push jerk
– Build to a heavy complex from the floor.

RX

3 rounds for time:
24 back squats (95/135 lb)
18 push presses

INTERMEDIATE

3 rounds for time:
24 back squats (75/115 lb)
18 push presses

BEGINNER

3 rounds for time:
24 back squats (65/95 lb)
18 push presses

2 sets:
1:00 foam roll glute/side
1:00 foam roll T-spine