ATTENTION!!! THERE WILL NOT BE A 9:30AM CLASS THIS SATURDAY DUE TO THE P3 CROSSFIT TOTAL COMPETITION
However, the 8:30am class will be a heinous buddy team workout don’t miss out!

Reclaiming your overhead position:

The most basic movement to get weight from your shoulders to overhead is the press. If you want to increase the load and incorporate your legs a push press will get the job done. To fully maximize your capacity to get weight overhead from your shoulders you must use the push jerk.

The set-up for all three of the overhead presses is the same:
- first you must clean the weight to the front rack position or take it from supports
- your hands are positioned just outside your shoulders with your elbows slightly in front of the bar
- feet are no wider than shoulder width apart, or a jumping position

Action Cues:
- take a deep breath in, squeeze your ribcage down and engage your entire core
- dip into a quarter squat keeping your hips under your shoulders and torso upright
- without hesitation at the bottom of your squat violently drive through your heels
- at full extension of your knees begin pressing the weight overhead as you return to a partial squat
- catch the bar with your arms locked out overhead in the partial squat
- return to a standing position with the weight overhead

Homework:
The role of your abdominal muscles in this exercise is crucial for maintaining a neutral spine as you dip and drive the weight overhead. A drill to teach your muscles what this upright dip feels like is to practice with your back up against a wall using a PVC pipe as a barbell.  Start with the PVC pipe in the front rack position with your heels, hips and shoulders in contact with the wall. During the dip and subsequent drive, keep all three points in contact with the wall.

SKILL/STRENGTH
Press

WOD
5 Hang Power Cleans
5 Front Squats
5 Jerks
5 Rounds. For max weight, not time.

TIMES and SCORES (being tabulated)