Workout of the Day

6 SETS*
1 High Hang Power
+
1 Hang Power Clean
+
1 Front Squat

*Start Light-Mod and build to Mod-Heavy.
**Heavy droppers use pound pads in the front of the gym

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Clean | Front Squat

3 SETS
10 Hang Power Cleans (115/75)|(75/55)
25/20 Cal Row
10 Hang Power Cleans

-Rest 2:30 b/t Sets-

(Score is Each Set for Time)
**Heavy droppers use pound pads in the front of the gym

KG BB: (50/35)|(35/25)

Movements:

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

At Home

VIDEO: https://vimeo.com/557830381/7ee544f25d

ON A 5:00 RUNNING CLOCK
2:00 Cardio Choice
10 DB Suitcase Lunges
10 DB Curl to Press
10 Up-Downs

(No Measure)

Movements:

Run | Walking Lunge

EMOM x 12 MINUTES
MIN 1 – :45 Alt. DB Power Cleans
MIN 2 – :45 Alt. Sit-Thru
MIN 3 – :45 DB Romanian DL

(Score is Reps)

Movements:

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

4 SETS FOR MAX REPS
1:30 – Mt. Climber + Jump Over DBs*
1:30 – Alt. DB Hang Squat Clean
1:30 – Sumo Library Deadlifts

-1:30 Rest b/t Sets-

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

(Score is Reps)

Movements:

Clean | Deadlift | Dumbbell Hang Squat Clean | Hang Squat Clean | Squat Clean

5 SETS (:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold

NCMOBILITY VIDEO
https://vimeo.com/557771269/3ea1a2911e

Movements:

V-Up