10/23/25

Lift Off

Equipment: heavy weights

Warm Up:

Dowel warm up:

Leg swings

Hams to Quad stretch

Around the world

Back squats

JB lunges

Light weight 3R:

6 GMs - 6 Cleans - 6 Thrusters

Workout:

1 min max: OH press = N

EMOM 4:

50% N x OH press

Sit ups

1 min max: Cleans = N

EMOM 5:

50% N x Cleans

Jump rope

1 min max: Deadlifts = N

EMOM 5:

50% N x Deadlifts

Get ups/hollow hold

1 min max: Burpees = N

EMOM 4:

50% N x Burpees

Wallsit