11/21/24

Lift Off

Equipment: Dumbells or barbell, dowel

Warm Up:

Dowel warm up

20-20-20 x 3R with light bar:

GM - Squat - Squat hold BN press

Workout:

24 mins cap

Ladder 10-8-6-4-2 of:

Cleans

Str. Leg deadlifts

Wallballs

Sit ups

If finished early:

AMRAP:

4/10 Snatches

10 Ball to feet