WARM UP
Squat Warm Up

WORKOUT

Sotts Press (5 x 3)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.At least the first two sets should be VERY light and serve as a warm up.  Hold the top position for 1-2 seconds before lowering back down.  Lower under control.

You will place the bar on your back and  get the hands into a wide (snatch/overhead squat) grip.  Lower into the bottom of the squat with the bar still on the back.  Make sure you are in a solid position with the heels down, knees out, chest up, belly tight.  Then press the bar to a locked out position overhead (while remaining in the bottom of the squat.)

The focus here is shoulder blades pulled in, bar over the middle of the foot/body, belly tight, chest up, armpits forward.  Hold for 1-2 seconds.

Your first set should absolutely be with an empty bar.  For many of you - ALL sets  will be this way.  These are HARD!

EMOM 14 Min:
Min 1:
3 Behind the Neck Push Press with a Snatch/Overhead Squat Grip
Min 2:
1 Overhead Squat

Score: Weight Used
Goal: Solid and Safe Movement

Add weight as desired as you go if you think you can handle more w weight for BOTH minutes!For the behind the neck push press it is VERY important that you absorb the lower under control and by bending the knees!

You will start  with the bar on your back with a wide grip.  Feet are between hip and shoulder width apart.  Dip keeping your chest up and heels down.  Butt goes back slightly- but shoulder stays on top of the hip (chest doesn't dip forward).  Stand up hard and fast and press to lock out.  Belly tight - armpits forward - bar over the middle of the  body.

Lower under control!

On the second minute you will get the bar overhead in a wide overhead squat grip.  Armpits forward, belly tight.  Reach the butt back and down and start to go down.  Keep your chest lifted and push the knees out.  Keep that bar over the middle of your body/feet. This means it will be slightly behind your head as you go down!  Get your butt lower than your knees at the bottom with the bar still locked out over your head.  Keep pressing up!  Belly tight, knees out, chest up, heels down.  Stand by driving the heels down, knees out, chest up and pressing into that bar!

You may use a rack for this workout or take from the ground and get to your back each time.  Use what you have.