11/09/23

Lift Off

Equipment: DBs or Bar, Dowel

Warm up:

30 Sec 2R

Jog

Squats

Good Mornings

Kazak Squats

Dowel Warm Up:

Workout:

30-20-10 9R

Snatches / 2 DB Snatches

OH Hold

Rest

EMOM 10

1. 1 Min AMRAP: (3 High Hang Power Clean +1 Front Squat +1 Press)
2. 1 Min Deep Squat Hold

5 Min AMRAP

10 Tibial Raises

10 KOT Split Squats