Workout of the Day

Build to tough complex in 12 min:
2x clean pull
+
2x power clean
+
2x hang squat clean

Movements:

Clean

400/300m row
20 DB step ups (single DB; 45/25)
10 burpees to plate (45/25)

Movements:

Burpee | Row

At Home

VIDEO: https://vimeo.com/593855580/acedd77728

ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks

(No Measure)

Movements:

Hollow Rock | Jump Rope (Single Under) | Run

EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30 Plank Hold

Into…

EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold

*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows

(Score is Weight)

Movements:

Dumbbell Snatch | Push Up | Snatch

EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :45 Alt DB Snatch
MIN 2 – :45 Double Unders

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs
MIN 2 – :45 Double Unders

(No Measure)

Movements:

Jump Rope (Double Unders) | Run | Snatch

1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

(No Measure)

MOBILITY VIDEO: