12/14/23

Lift Off

Equipment: Dowel, DBs or Bar

Warm Up:

30 Secs 2R

Squats

Good Mornings

Glute Bridges

Jack knives 

Dowel:

Pass Thru

OHS

Snatches

Front Rack

Cleans

Workout:

AMRAP 10

30 sec Up Downs

12 Dead Lifts

9 Hang Power Cleans

6 Thrusters

30-30-30-30 3R

KOT Split Squat L

KOT Split Squat R

Tibial Raises

Rest

AMRAP 8 Min (2 light/db, 1 heavy)

2(1) Power snatches

2(1) OHS

2(1) Power Snatch + OHS

2 Burpees