Workout of the Day

Hang Power Clean for load:
#1: 2 reps

Movements:

Hang Power Clean

FOR TIME*
300 Double Unders
150/120 Cal Row or 1 Mile Run
50 Hang Power Cleans (135/95)|(95/65)

*Partition sets/reps in any order to complete for time.

(Score is Time)

Movements:

Clean | Hang Power Clean | Jump Rope (Double Unders)

At Home

Full Length Video: https://vimeo.com/447626267/6d09ffc11e

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift

(No Measure)

Movements:

Deadlift | Dumbbell Swing | Kettlebell Swing

3 SETS ON A 12:00 CLOCK…
10 DB Thrusters
10 Single DB Sumo Deadlift Curl to Press*

*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press

(Score is Weight)

Movements:

Deadlift | Sumo Deadlift | Thruster

AMRAP x 5 MINUTES
10 DB Hang Squat Cleans
10 DB Shoulder to Overhead
20 Russian Twists

-Rest 1:00-

AMRAP x 4 MINUTES
8 DB Hang Squat Cleans
8 DB Shoulder to Overhead
20 Russian Twists

-Rest 1:00-

AMRAP x 3 MINUTES
6 DB Hang Squat Cleans
6 DB Shoulder to Overhead
20 Russian Twists

(Score is Rounds + Reps)

Movements:

Clean | Dumbbell Hang Squat Clean | Hang Squat Clean | Push Press | Squat Clean

“TABATA”
4 SETS (:20 on/ :10 off)
MVMT 1 – Deadbugs
MVMT 2 – Tuck Hold

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/447586061/23bbff7a76

Movements:

Deadlift