Lift Off

04/23/26

Equipment: DBs or Bar, 

Warm Up:

Jog

Good Morning to Squat

Push Ups

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Power Clean

Hang Squat Clean

Workout:

20 Min. Running Clock

21-15-9

Thrusters

Lateral Burpees over Bar

Sit Ups

With Time Remaining

Option 1: Establish a heavy load or 1 Rep Max of 

Power Clean + Hang Squat Clean 

Option 2: AMRAP

Power Clean + Hang Squat Clean Ladder. (1 + 1, 2 + 2, 3 +3)