Lift Off

09/17/26

Equipment: Dowel, barbell 

Warm Up:

Dowel warm up

Light bar:

w light bar or dowel

• Down and up
• Elbows high and outside 

• Muscle Clean 
• Hang Power Clean 
• Hang Squat Clean

20-20-20 3R:

Clean - Squat - Good Mornings

Workout:

40/20  3R:

Snatch grip Deadlift

SG High pull

Rest

40/20  3R:

Muscle Snatch

OH Squat

Rest

40/20  3R:

Hang cleans 

Front Squat

Rest