Workout of the Day

12 Min of Snatch Technique Work
3×3 Snatch Pull
3×3 Snatch Hi Pull
3×2 Snatch Balance
3×2 Hang Squat Snatch

Movements:

Snatch

800m run w/ medball
30 Squat Snatch (aka “Isabel”)
800m run w/ medball

Movements:

Run | Snatch | Squat Snatch

Coach’s Choice depending on time

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

3 SETS
:30 Lunge w/ Twist
:30 Kang Squats

(No Measure)

Movements:

Walking Lunge

EMOM x 12 MINUTES
MIN 1 – 12 Goblet DB Bulgarian Split Squats (R)
MIN 2 – 12 Goblet DB Bulgarian Split Squats (L)
MIN 3 – :45 Slow Squat Rotations

(Score is Weight)

8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Air Squats
TABATA 2 – Active “1/2 Squat” Hold
TABATA 3 – Jumping Lunges

-1:00 Rest b/t Tabatas-

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/516325830/b2c90d0b58

Movements:

Walking Lunge

Outdoor Boot Camp

Warm Up
Shoulder Rehab
2040
(10 rounds of
:20 High Knees
:40 n Push-Ups, n KB Thrusters – n is the number of the round)

AMRAP 16
100m dash
9 KB swings (R)
9 KB squats
9 KB swings (L)
5/5 KB snatch
5/5 KB OH squat