05/01/25

Lift Off

Equipment: DBs or Bar, Dowel, 

Warm Up:

AMRAP 4

5 Push Ups

10 Sit Ups

15 Air Squats

Light Bar or Dowel
Pass Thrus

Muscle Snatch

OHS

Go over Hang Power Snatches

Workout:

EMOM 8

10 Hang Power Snatches

10 Box Jumps/Step Ups

AMRAP 8

6 Deadlifts

4 Hang Power Cleans

2 Push Press

LADDER 8

1 KB Swing

1 Goblet Squat

2 KB Swing

2 Goblet Squat

3… and so on increasing by 1 each round.