07/18/24

Lift Off

Equipment: DBs or barbell

Warm Up:

Shoulder and wrist mobility

Dowel or band: 

Pass thrus

Around the world

BN press

20-20-20 x 3R:

Clean

Front squat

Thruster

Workout:

10 mins AMRAP Ladder 2-4-6-…:

High pull

Clean

Front squat

OH press

If you have to put DBs or Bar down or stop for more than 10 seconds: 50 jump ropes

9 mins EMOM:

6 bar/16 DB snatches

25 sit ups

25 penguin taps

3 mins Tabata:

Thruster jacks