Team Mom Jeans & Power Cleans
10 min to find 1RM shoulder press
EMOM 10 min
Even: 10 one arm DB/KB push press
Odd: 30 double unders
4 rounds of 45 seconds on/15 seconds rest
Push press 75/55
Jumping Air Squats
rest 1 min between rounds
Coach's notes: Review barbell etiquette, practice dropping PVC to ensure that you safely know how to bail on the lift. Warm up with 5 reps with just a bar. FOCUS on straight back, no arching back or pushing bar forward. If arching or bar pushing forward instead of straight up, you MUST drop weight!
DON’T DROP BARS FROM OVERHEAD (loaded or empty). Either lower the bar back to the shoulders and place back on the rack or control the bar down to the hips or follow it with open hands and settle it on the first bounce. Keep both hands on the bar as you drop it to the ground to minimize bounce. One wrong bounce could send a barbell into another athlete.
Bar sits on shoulders with grip slightly wider than shoulder width
Elbows are below and in front of bar
Stance is approximately shoulder width
Head is tilted slightly back allowing bar to pass
Press bar directly overhead