Workout of the Day

15 min to build to a tough complex of:
6 deadlifts
4 hang power cleans
2 shoulder to OH

*Must be done without taking hands off the bar!
**Heavy droppers use pound pads in the front of the gym

Movements:

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

FOR TIME
18-15-12-9
Hang Power Cleans (135/95)|(95/65)
Hand Release Push-Ups

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

*Heavy droppers use pound pads in the front of the gym

Movements:

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

At Home

VIDEO : https://vimeo.com/566424504/2d6aaa5d4b

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
25′ Slow Bear Crawl
25 Mountain Climbers
25′ Slow Bear Crawl
25 High Knees

(No Measure)

Movements:

Bear Crawl

4 SETS ON A 12:00 CLOCK
10 DB Sumo Deadlifts
10 DB Goblet Squats
6/6 SA DB Strict Press

-Rest as Needed b/t Sets-

(Score is Weight)

Movements:

Deadlift | Shoulder Press (Strict) | Sumo Deadlift

3 SETS FOR MAX REPS
1:00 – Single DB Thrusters
1:00 – DB Push Press
1:00 – Step-Ups (No Weight)
1:00 – Sumo Deadlift High Pull
1:00 – Cardio Choice

-Rest 1:00 b/t Sets-

(Score is Reps)

Movements:

Deadlift | Push Press | Sumo Deadlift | Sumo Deadlift High Pull | Thruster

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

(No Measure)

NCMOBILITY VIDEO