Lift Off 

12/19/24

Equipment:  Bar or DBs

Warm Up:

5R 6 Minute Cap Light Weight

3 Elbows high and outside

3 Muscle Clean

3 Power Clean

3 Front Squat

3 Press 

4 Lunges

Workout:

AMRAP 24

12 Power Cleans

6 Front Squats 

10 Push-Press

6 Thrusters

8 Lunges

10 Sumo Deadlift high Pulls 

12 Knees to Elbows