Workout of the Day

1 Deadlift
2 HP Cleans
3 Front Squats
4 Strict Press
5 Back Squat
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Power Snatch
11 OH Squats
12 SDHP

Rx: 75/53
Rx+: 95/75

This workout progresses in similar fashion to (but actually the reverse of) the song:
1 Deadlift
1 Deadlift + 2 HP Cleans
1 Deadlift + 2 HP Cleans + 3 Front Squats
1 Deadlift + 2 HP Cleans + 3 Front Squats + 4 Strict Press
etc…

The first 6 rounds are fools gold. You’ll get through those in a few minutes. This workout starts around Round 7. Try to keep moving through each round without letting go of the barbell. The movements are designed to flow one into the next.

Enjoy…this is an annual tradition that’s so fun here we are doing it again in the summer.

Movements:

Back Squat | Clean | Deadlift | Front Squat | Hang Power Snatch | Overhead Squat | Power Snatch | Shoulder Press (Strict) | Snatch | Sumo Deadlift High Pull | Thruster

At Home

VIDEO: https://vimeo.com/577041169/14c6e0a27c

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Movements:

Air Squat

E2MOM x 12 MINUTES
12 Goblet Step-Ups
6 Slow Goblet Squats

(Score is Weight)

TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***

-Rest 1:00-

TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***

*Alternate between MOVT 1 & MOVT 2 for 8 sets total
**Hold Top of Glute Bridge Hold in “Rest”
***Hold Active Squat Hold in “Rest”

(Score is Weight)

MOBILITY VIDEO:
https://vimeo.com/508131056/770cda3c40

Movements:

Air Squat