Workout of the Day

Power Clean for load:
Every 2 min perform 5 power cleans

Movements:

Power Clean

2 SETS
21-15-9
Power Cleans (95/65)|(65/45)
Up-downs
-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk

Banded Bent Over Lateral Flyes are a pull up substitute:

Just like in the video, but snow angel those arms out (bent elbows is the first scale)
Accumulate 50 reps for quality!

Movements:

Pull-up (Kipping)

At Home

Video: https://vimeo.com/482970078/cb24987c6c

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

(No Measure)

Movements:

Deadlift | Row

EMOM x 16 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 Single DB OH Hold
MIN 2 – :50 Single DB Hollow Flutter Kicks
MIN 3 – :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)*
MIN 4 – :50 Deadbugs

*Single DB Renegade Row = Push-Up + Row (R) for :25, then switch

(Score is Weight)

Movements:

Deadlift | Push Up | Row | Shoulder Press (Strict)

3 SETS FOR MAX REPS
1:00 – Burpees
1:00 – DB Seesaw Bent Over Row
1:00 – :30 Single Arm DB Push Press (R) / :30 Single Arm DB Push Press (L)

-Rest 1:00 b/t Sets-

(Score is Reps)

Movements:

Burpee | Push Press | Row

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO