Push Press Friday!

CrossFit FTM – CrossFit

Warm-up

Burgener 2 (No Measure)

Lateral Hip Distraction – 1 min/side

3 Power Shrug

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 Snatch Push Press

3 OHS

3 Pressing Snatch Balance

3 Snatch Balance

3 Squat Snatch from Hip

Strength

Push Press (7×3 @70-75% of 1rm Jerk)

OTC 1:30

Metcon

Metcon (Time)

For TIme (10-12 min cap)

2 Rounds

20m HS walk

36 KB Swings 35/26

80 Double Unders

18 Wall Balls 20/14
Mods for Hand stand walk:

*Wall slides (hand stand walk against a wall)

*Shoulder taps x 20

*Bear Crawl

Weightlifting

Muscle Snatch (Min 0-7, work up to a heavy single)

Power Snatch (Min 7-14,work up to a heavy single)

Snatch (Min 14-21,work up to a heavy single)