02/13/25

Lift Off

Equipment: DBs or Bar, Dowel

Warm Up:

30 sec

Squats

Push Ups

Duck Walks

Good Mornings

4 Min.

Dowel Warm Up

Workout:

Strength work up to 90% of Max 3(5) 90%

Power Cleans

Front Squats

Push Press

EMOM 8

2 Power Snatches + 4 OH Squats (Heavy)

4 Power Snatches + 8 OH Squats (Light)

AMRAP 8 Ladder +1

Deadlift

Power Cleans

Front Squats

AMRAP 8 Ladder +1

Power Cleans

Push Press

Up Downs