Workout of the Day

build to tough set of complex:
3 snatch pull/2 snatch high pull/1 power snatch

*record highest weight

Movements:

Snatch

12-9-6-3
Snatch (95/65)
C2B Pullups

Time cap: 10 min
*Add 1 sec for every rep not completed

Movements:

Chest-to-Bar Pull-up | Pull-up (Kipping) | Snatch

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Bodyweight Goodmornings
MOVT 2 – Mountain Climbers

*Both movements = 1 Set

(No Measure)

Movements:

Good Morning

4 SETS ON A 12:00 CLOCK…
10/10 Single Arm DB Swings
20 Single DB Front Rack Lunges
30 Mountain Climbers

(Score is Weight)

Movements:

Dumbbell Swing | Kettlebell Swing | Walking Lunge

AMRAP x 10 MINUTES
16 Single DB Deadlift
12 Single DB G2OH
8 Up-Down + Mountain Climbers

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :50 Up-Down + Mountain Climbers

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Snatch

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO