Lift Off
03/06/25
Equipment: DBs or Bar, Dowel
Warm Up:
With Light Bar or Dowel:
Burgener Warm up:
- Down and Up (finish)
- Elbows High and outside
- Muscle Snatch
- Snatch Land
- Snatch Drop
- Hang Power Snatch
Cleans Warmup:
- Down and Up
- Elbows High and outside
- Muscle Clean
- Hang Power Clean
- Power Clean + Front Squat
Workout:
40/20 3R
Snatch Grip Dead Lift
40/20 3R
Hang High Pull
40/20 3R
Muscle/Power Snatch
40/20 3R
Overhead Squat
40/20 3R
Deadlift to Power Position
40/20 3R
Hang Power Clean
40/20 3R
Power Clean + 3 Front Squats