12/28/23

Lift Off

Equipment: DBs or Bar, Dowel

Warm Up:

21-15-9 (5 Min)

Squats

Sit Ups

Push Up Pulses

Time Remaining

Plank

Dowel Warm Up:

Pass Thru

Behind Neck Press

OHS

Squat Press

Rehearse Snatch Workout

Rehearse Clean Workout

Workout:

30-30-1-30-30 4R

Pressing Snatch Balance

Snatch Balance

Snatches 

Behind Neck Press

Rest

30-30-1-30-30 4R

Dead Lift

Muscle Cleans

Hang Power Cleans 

Front Squat

Rest

3R

10 KOT Split Squats

10 Tibial Raises