04/27/23

Lift Off

Equipment: DBs or Barbell, Dowel

Warm up:

30 sec 2R

Jog

Press jacks 

Squats

Push up pulses

Good Mornings

Then:

Dowel warm up 

Workout:

AMRAP 10

30 sec Jump Rope

12 Dead Lifts

9 Hang Squat Cleans

6 Push Jerks

EMOM 10 Min (2 light, 1 heavy)

2(1) Power snatches

2(1) OHS

2(1) Power Snatch + OHS

2 Burpees