11/06/25

Lift Off

Equipment: DBs or Barbell, Dowel

Warm up:

30 sec 2R Light DBs for Kick Backs

Jog

Press jacks 

Squats

Good Mornings

Tricep Kick Backs

Push up pulses

Then:

Dowel warm up 

Workout:

40/20 3R

Hang Power Snatch + OHS

Push Ups

Muscle Cleans + Front Squat

Dips

EMOM 10

DeadLift 10-1

Thrusters 1-10