02/15/24

Lift Off

Equipment: DBs or Bar, Dowel

Warm Up:

30 Secs 2R

Jumping Jacks

In Out Squats

Inchworms

Half Dive Bombers

Dowel:

Pass Thrus

Behind Neck Press

OHS

Rehearse Workout

Light Weight:

Elbow Rotations

Front Press

Front Squat

Workout:

20-40-30 4R

Hang Snatch High Pull

Hang Muscle Snatches

20-40-30 4R

SN Behind Neck Press

Pressing Snatch Balance

EMOM 6 (try for unbroken)

6 Muscle Clean + Press

Time Remaining Hold OH

3R

10 Poloquin Step Up

10 Tibial Raises

3 Jefferson Curls