10/03/24

Lift Off

Equipment: DBs or Bar, dowel

Warm Up:

30 sec each 2R

Inchworms

Over under

Kazak squats

Press jacks

Then:

Dowel warm up + practice movements

Workout:

8 Min AMRAP:

3/6 Snatches

4/6 OH back lunge

1 Run/20 Jack Knives

16 Mins cap 4R (build up to heavier weight) or AMRAP :

8/16 Deadlifts

6/12 Cleans

4/8 Push jerk