07/13/23

Lift Off

Equipment: DBs or Bar

Warm Up:

1 Min each

Ankle Circles

Jump Rope

Inch Worms

Then: Dowel Warm Up

Workout:

EMOM 6

3 Snatch High Pulls

3 Hang Power Snatches

3 OHS

Burpee

EMOM 6

3 Clean High Pulls

3 Hang Power Cleans

3 OH Press

Burpee (up ladder optional)

30-30-30-30 3R

Hand Release Push Ups

Hollow Hold

Squats