Workout of the Day

Take ~7 min to spend drilling and warming up power cleans

Movements:

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

Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Movements:

Power Clean | Push Up | Air Squat

Accumulate 2 min per side of side planks and 1 min per side couch stretch

At Home

VIDEO: https://vimeo.com/574586141/7aec698f24

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs

into…

AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees

(No Measure)

Movements:

Burpee | Jump Rope (Single Under) | Sit-up

4 SETS ON A 12:00 CLOCK…
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips

*Option to hold DBs

(Score is Weight)

Movements:

Bench Press | Ring Dip

AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Walking Lunge

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

MOBILITY VIDEO: