Just Lift Shit

WARM-UP·ROUND 1/2

0:3054:25 LEFT

Pull and Carry Engine

Upper · pull

Hard

This session emphasizes explosive vertical pulling and heavy horizontal rowing paired with static grip endurance. Select a snatch weight that allows for crisp overhead technique, and challenge yourself with heavy kettlebells for the carries.

Now

Press START — first up: Dead Hang

Full workout

WARM-UP5:00

Dead Hang 0:30

Prone Y-Raise 0:30

Thoracic Rotation (Quadruped) 0:30

Inchworm to Scapular Push-up 0:30

Banded Face Pull 0:30

BLOCK 1 — Vertical Pull EMOM × 1616:20

Kettlebell One Arm Snatch12 reps each side 60s

Suitcase Carry1 reps each side 60s

BLOCK 2 — Stability & Skill7:50

Kettlebell Turkish Get Up (Squat Style) 1:00

BLOCK 3 — Horizontal Pull & Core16:20

Kettlebell Alternating Renegade Row 0:45

Hanging Straight Leg Raise 0:45

Farmers Walk 1:00

BLOCK 4 — Pull Finisher4:20

Kettlebell Sumo High Pull 0:20

COOL-DOWN4:35

Forearm Stretch 0:45

Child's Pose 1:00

Thread the Needle 0:45

Deep Belly Breathing 1:00