11/07/24

Lift Off

Equipment: Bar, Dowel

Warm Up:

Run

3 Rounds 5 Min Cap

5 Push Ups

10 Sit Ups

20 Squats

Dowel:

Rehearse Lifts

Workout:

AMRAP 8

5 Hang Power Snatch

5 Behind the Neck Press

10 Back Squat

5 Up Downs

AMRAP 8

5 Hang Power Cleans

5 Front SQ

30 sec Jump Rope

8 min 

find 1 rep max

Dead Lift

5-3-3-2-2-1-1-...

Home:

AMRAP Ladder +1

Dead Lift

Jump Squats