Lift Off

06/18/26

Equipment: bar or dbs

Warm Up:

Dowel warm up

With light bar: 30 sec x 3R:

GMs

BN press

OH squat

Review Snatch

Workout:

10 mins cap

Ladder 1-2-3-…:

Sumo deadlift high pull

Thruster

Push ups

10 Box Jumps/ Step Ups

10 mins cap

Ladder 1-2-3-…:

Power Snatch

OHS

Sit ups

60 Jump Rope Singles

3R

10 KOT Split Squat

10 Tibial Raises

10 VMO Squat