Shallow ‘Dip’ & Explode
Don’t make the Push Press a thruster. Proper/improper transfer of energy will make/break the push press, and the correct ‘dip’ position is the foundation. With the barbell in the front rack, dip down into a quarter squat (not lower), torso upright. Immediately drive into the ground to reverse the movement: explosively extend the hips (jump), and when hips are fully extended, use the momentum to drive the barbell up overhead. When done correctly the bar will be propelled up to a strong finishing overhead position.
WHITE-ORANGE should be focusing on smoothing out this movement pattern and finishing with a solid lockout overhead. BLUE-BROWN should work at 70-80% for all sets.
SUPERSET with 7 sets of 5 Dumbbell Bulgarian Split Squats, or Dumbbell Split Squats. Keep sets at RPE 7-8 across all sets.