11/20/25

Lift Off

Equipment: barbell or DBs, optional dowel

Warm Up:

Shoulder mobility

2R x 10 each (with light bar or dowel):

Around the world

JB lunges

BN press

Squats

Duck walk

Workout:

EMOM 9:

8 Cleans

10 Thrusters

12 TTB/KTC

15 mins cap:

Ladder 10-…-1:

Box jumps

Snatches

If done early:

Ladder: 1-2-3…:

Arnold press

OH lunge