Lift Off 01/23/25

Equipment: DBs or Bar, 

Warm Up:

With Light Bar or DBs:

5 Min Cap: Strength Work up to 

5 Rounds

3 Dead Lift

3 High Pull

3 Muscle Cleans

3 Front Squats

3 Press

Remaining Time:

Jog or Stretch

Workout:

Strength:

1. Work Up to 3(90%) Clean High Pulls

2. Work up to 80% of 4(5)80% Press

3. At 80% Press 4(5) Front Squats

Lift Off (home):

Ladder

AMRAP 12:

Deadlift

High Pull

Muscle Clean

Push Up

AMRAP 12:

Power Clean

Front Squat

Press

Burpee