09/11/25

Lift Off

Equipment: bar or DBs

Warm Up:

Arm swings

1 min:

Jog

Squats

Good Mornings

Muscle Cleans

Front squats 

Go over 3 position clean complex

Workout:

Build to a Heavy Complex

3-Position Power Clean 

AMRAP 20

5 Deadlift

5 Power Clean

5 Front Squat

5 Lateral Barbell Burpees

Run (40 Sec)