Workout of the Day

EMOM x 3 MINUTES
3 Hang Power Cleans

Into…

EMOM x 4 MINUTES
4 Power Cleans

Into…

EMOM x 5 MINUTES
5 Squat Cleans

(Score is Weight)

Movements:

Clean | Hang Power Clean | Power Clean

AMRAP x 2 MINUTES
Max Ground to OH (45/25)

-Rest :30-

FOR TIME
27-21-15-9
Power Cleans (95/65)|(65/45)
Hand Release Push-ups

-Rest :30-

AMRAP x 2 MINUTES
Ground to OH

-Time Cap 16:00-

(Score is Time)

Movements:

Clean | Power Clean | Push Up

At Home

Full Length Video: https://vimeo.com/460996521/c9b026a1a3

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 DB Strict Press
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

(No Measure)

Movements:

Deadlift | Shoulder Press (Strict)

EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 OH Hold
MIN 2 – :50 DB Flutter Kicks

(Score is Weight)

Movements:

Shoulder Press (Strict)

EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 – :45 Cardio (Hard)

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)

(No Measure)

Movements:

Dumbbell Push Press | Jump Rope (Double Unders) | Push Press | Run

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/461158611/ccd147a00c