08/15/24

Lift Off

Equipment: Dowel, Bar and DB

Warm Up:

Dowel Warm Up

30-30-30 x 3R:

Clean

Thruster

Push ups

Workout:

AMRAP 8: with bar

1-2-3-…:

Snatch

OH squat

Crunches x10 

AMRAP 7:

5 Cleans

10 Front squats

50 Jump ropes

AMRAP 6:

10-8-6-…:

SA Snatch

SA OH lunges

If finished early: CONGRATS! YoU RoCK! ROll OuT!