Lift Off

07/10/25

Equipment: DBs , Bar, Band or Dowel

Warm Up:

30 secs 2R

Jog

Squats

Good Mornings

Lunges

Light Bar/Dowel

Pass Throughs

Deadlift

BN Press

Snatch Balance

Hang Power Snatch

OHS

Muscle Cleans

Hang Power Cleans

Front Squats

Workout:

ARMAP 10

2-4-6-8-…

Deadlift

KTC

Lunges (L+R = 2 Reps)

AMRAP 10

1-2-3-4-…

Snatch Grip Strict Press

Power Snatch Balance

High Hang Power Snatch

OHSquat

Alternative:

AMRAP 10

1-2-3-4-…

Muscle Cleans

Hang Power Cleans

Front Squats

Burpee