Lift Off

08/20/26

Equipment: DBs or Bar

Warm Up:

Arm Circles

Jog

Boot Strappers

w light bar or db

• Down and up
• Elbows high and outside 
• Muscle Clean 
• Hang Power Clean 
• Hang Squat Clean

Workout:

10 Min.

Work up to a heavy squat Clean: 

For Time (15 min cap)

21-15-9

Squat Cleans

TRX Pull Ups

TRX Dips

Optional Cool Down/Finisher: 

3R

10 Split Squat

10 Tibial Raises

10 VMO Squats