Lift Off 

06/11/26

Equipment: Dowel, Bar or DBs

Warm Up:

3R 6 Minute Cap Light Weight

3 Elbows high and outside

3 Muscle Clean

3 Power Clean

3 Front Squat

3 Press 

4 Lunges

Workout:

EMOM 3R

10 Hang Power Cleans

30 Sec L-hold/ Boat Hold

10 Strict-Press

10 Straight Leg Sit Ups

10 Front Rack Reverse Lunges

12 Sumo Deadlift high Pulls 

12 Knees to Chest / Knees to Elbows

1 Min Rest

3R

10 KOT Split Squat

10 Tibial Raises

10 VMO Squat