01/16/25

Lift Off

Equipment: DBs or Bar

Warm Up:

30 Sec 2R

Jumping Jacks

Push Ups

Sit Ups

Pass Thrus

Press

Sots Press

Workout:

AMRAP 10

3(85%of Snatch High Pulls)/ 10 Deadlift

3(85%) Snatch/ 10/s DB Snatch

Rest 30 sec/ 10 Pull Ups

AMRAP 10

3(85%of clean High Pulls)/ 10 Clean High Pulls

3(85%) cleans / 10 Power Cleans

3 Front Squats/ 10 Thrusters

30 sec rest/ 20 Sit Ups

Strength:

Press

6 Min to work up to 75% of Max then

4(5)75%

Home:

EMOM 4

12 Press