07/06/23

Lift Off

Equipment: DBs or Bar, Dowel

Warm Up:

3R

10 Front/Back Press

10 Front/Back Kicks

10 Good Mornings

10 Squats

10 Pass thrus

10 Muscle Snatch

Workout:

20-40-30-30 - 4R

High Pull

Muscle Snatch

(Slow) Snatch balance

Rest

EMOM 7 (ladder 4—>1—>4)

Bear Complex =

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (behind neck)

Time Remaining: 

Standing OH Hold

30 secs each 3R

Hollow Hold

Plank

Standing Straddle

Tibial Raises