10/15/25

Lift Off

Equipment: DBs or Bar, Dowel

Warm Up:

Pass Thrus

Light Bar or Dowel

Snatch Grip Str Leg Deadlift 

Muscle Snatch

OHS

Clean Grip

No Leg Muscle Cleans

Front Squats

Press

Workout:

AMRAP 11 Min

3 Hang Power Snatch / Upright Row

2 OHS / KB Swings

1 Your Choice Get Up/Pull Ups or Push Ups

+1 Every Round

AMRAP 11 Min

3 Hang Power Cleans

2 Front Squats

1 Press

1 Your Choice Get Up/Pull Ups or Push Ups

+1 Every Round