10/24/24

Lift Off

Equipment: DBs or Bar, Dowel

Warm Up:

Dowel:

Pass thrus

Around the world

GM

Squats

Squat hold BN press

OH lunges

20-20-20 x 2R (light weights):

Deadlifts

Cleans

Press

Workout:

10 mins EMOM:

Odd:

4/8 Cleans + 2/4 Push jerks

Even:

10 TTB

6 mins AMRAP (x2 + add 1 Run if going light):

3-2-1: High pull - Snatch - OH squat

6 mins AMRAP:

8 Push ups

4 Deadlifts