02/19/26

Lift Off

Equipment: Bar, Dowel

Warm Up:

Run

3 Rounds 5 Min Cap

5 Push Ups

10 Sit Ups

20 Squats

Dowel:

Rehearse Lifts

Workout:

AMRAP 8

5 Hang Power Snatch

5 Behind the Neck Press

10 Back Squat

5 Up Downs

AMRAP 12

Ladder +1 (add 1 rep each round except for jump rope)

Hang Power Cleans

Front SQ

Jump Squats

30 sec Jump Rope