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  • Writer's picturemeganfoley6793
    • Nov 5
    • 1 min read

Lift Off | Thursday | 9/11/23

Warm Up: Coach Led

Mobility Work:

Coaches Pick

Empty Bar Work:

5 Clean Shrugs

5 Clean High Pulls

5 Power Cleans

5 Front Squats

Squat Clean Technique


WOD: Max Reps / For Time


RXD Option:

30 on / 30 off x 4


· Power Cleans (42.5/30)


30 on / 30 off x 4


· Hang Power Cleans (42.5/30)


30 on / 30 off x 4


· Squat Cleans (42.5/30)


30 on / 30 off x 4


· Hang Squat Cleans (42.5/30)


***4 mins rest***


3 RFT:

200m Ski

15 Push Jerk (42.5/30)


RXD Option:

30 on / 30 off x 4


· Power Cleans (35/22.5)


30 n / 30 off x 4


· Hang Power Cleans (35/22.5)


30 on / 30 off x 4


· Squat Cleans (35/22.5)


30 on / 30 off x 4


· Hang Squat Cleans (35/22.5)


***4 mins rest***


3 RFT:

200m Ski

15 Push Jerk (35/22.5)



Finisher:

3 sets x 30 secs

Plate Crunches

Plate Halo’s

Plate Hand Walks

Accessory Work:

3 sets x 5 reps

Snatch Grip Deadlift

Hang Snatch

Bench Press

Top Up:

Every 4 mins:

40/32 Cals

X 1, 2 or 3 sets


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