9.22.2022
Saturday 7am – gym opens for warm ups – 4th Annual In House Lift Off. Squat Clean, Deadlift, Snatch, Clean & Jerk – choose 1 or 2 lifts

Accessory Work
3x
4 ATYW
6 each Bulgarian Split Squat
8 Front Raise
8 Lateral Raise
6 each Single Leg Romanian Deadlift
Metcon (AMRAP – Rounds and Reps)
20 Min Amrap
2 Single DB Manmakers – alternate hands 30/20 (rx+ 50/35)
100 M Run
4 Manmakers
100 M Run
6 Manmakers
100M run
…you get it, add 2 Manmakers after each run ūüôā
(each round is the manmakers + the run)