11/13/25

Lift Off

Equipment: DBs, optional KB, bench

Warm Up:

Arm and leg swings

Reach thrus

Windmills

Squats

Boot strappers

Cleans

Front squat

Press

OH squat

Workout:

N = 1 min max reps: Alt. SA DB snatch

H = 50% of N

EMOM 5:

H x Alt. SA DB snatch

Remaining time: Wallsit

N = 1 min max reps: KB swings

EMOM 5:

H = 50% of N

H KB swings

Remaining time: Russian twists

N  = 1 min max reps: DB Bench press

H = 50% of N

EMOM 5:

H DB Bench press

Remaining time: Pull ups