03/23/23

Lift Off

Equipment: Heavy DBs or KB, Bar, Dowel

Warm Up:

30 Secs

Jog

Squats

Jump Rope

Jumping Jacks

with Dowel:

Pass Thru

Deadlift

Extensions

Snatch High Pull

Muscle Snatch

OHS

Clean Extensions

Clean High Pull

Muscle Cleans

Front Squats

Workout: 

3R of:

AMRAP 3

4 Snatches (2x2)

2 OHS

1 Burpee

1 Min Rest

AMRAP 3

2 DL

2 Hang Power Cleans

2 Front Squats

2 Min. Rest

Then:

2 Min Hold

1. Single Leg Balance