Lift Off 

01/09/24

Equipment: DBs or Bar, Dowel

Warm Up:

30 Sec 2R

Pass Thrus

Squat

Squat Press

OHS

Front Press

Workout:

Home:

AMRAP 10 min

10 Deadlift

10 High Pulls

10 Front Squats

30 Sec Jump Rope

AMRAP 12 Min

10 Clean High Pulls

8 Muscle Cleans

6 Front Squats

4 Presses

20 Penguin Taps

STUDIO:

6 Min to work up to 70% of Max then

EMOM 4R

5 Press

Dead Lift:

If you know max.
1(3)50% 1 set of 3 at 50% of Max

1(3)75% 1 set of 3 at 75% of Max

4(3)80% 4 sets of 3 at 80% of Max