Workout of the Day

Build to tough complex in 18 min:

1 Snatch Pull + 2 snatch hi pull + 1 hang power snatch

*Record heaviest weight lifted

Movements:

Snatch

AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES
MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)

(Score is Reps)

Movements:

Row | Wall Ball Shot

At Home

VIDEO: https://vimeo.com/557826956/e913a7172c

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

4 SETS
1:00 Slow DB Goblet Squats
1:00 Single DB Suitcase Reverse Lunges*

*:30 Suitcase Hold (R) /:30 Suitcase Hold (L).

– Rest 1:00 b/t Sets –

(Score is Reps)

Movements:

Walking Lunge

AMRAP x 9 MINUTES
20 Alt DB Lunges
10 Tuck-ups
5 Strict Burpees*

– Rest 2:00 –

AMRAP x 9 MINUTES
20 Alt DB Lunges
10 Tuck-ups
5 Strict Burpees*

*Today’s Strict Burpee is 4 steps…Step back to Plank / Push-Up / Step Up to Stand / Jump.

(Score is Rounds + Reps)

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

Movements:

Burpee | Push Up | Walking Lunge