04/30/26

Lift Off

Equipment: dbs, barbell or bodybag

Warm Up:

Dowel warm up

Light db:

Shrugs

High pulls

Front raise

OH press

20-20-20:

Clean - Squat - Press jacks

Workout:

30-30-30 x 3R:

Snatch grip Deadlift - SG High pull - Snatch

30-30-30 x 3R:

Hang cleans - Thrusters - BO row

12 min Ladder: 1-2-3-…

SA snatch

Pull ups

10x sit ups