Workout of the Day

5 SETS FOR QUALITY
4 Hang Snatch High Pull
+
3 Hang Muscle Snatch
+
2 Overhead Squat
+
1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Sets 3-5 with light load.

(No Measure)

Movements:

Muscle-Up | Overhead Squat | Snatch

5 ROUNDS FOR TIME
500/400m Row/Run
9 Hang Squat Snatches (115/75)|(75/55)

(Score is Time)

Movements:

Hang Squat Snatch | Row | Run | Snatch | Squat Snatch

SETS FOR QUALITY
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)

At Home

Video: https://vimeo.com/482849355/b386b8a5e1

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

EMOM x 12 MINUTES
MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*
MIN 2 – :45 Single DB Good Mornings
MIN 3 – :45 DB Slides

*Option to hold Single DB or Unweighted

(Score is Weight)

Movements:

Deadlift | Good Morning | Run

EVERY 3:00 x 5 SETS
20 Alt DB Hang Snatches
20 Box Step-ups
Max Shuttle Run in Remaining Time

-No Rest b/t Sets-

(Score is Reps)

Movements:

Dumbbell Hang Snatch | Run | Snatch

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO