Workout of the Day

1 Hang Snatch Hi Pull
+
1 Hang Power Snatch

*Record heaviest set

Movements:

Snatch

FOR TIME
800m Run

Into…

4 ROUNDS
21 Push-Ups
14 Front Rack Lunges (115/75)|(75/55)
7 Hang Power Cleans

Into…

800m Run

*Heavy droppers use pound pads in the front of the gym

(Score is Time)

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

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Up | Run | Walking Lunge

At Home

Video: https://vimeo.com/548229228/76b2eb25ab

ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
25′ Alt. Knees to Chest
25′ Alt. Leg Swings
25′ Alt. Lunges
25′ Broad Jumps
Cardio Choice Until End…

(No Measure)

Movements:

Kettlebell Swing | Run | Walking Lunge

5 SETS ON A 12:00 CLOCK…
8 Double DB “Squatty” Deadlifts*
8 Double DB Slow Front Squats

*Set-Up in the bottom of squat position with back flat and hands on DB. Execute deadlift with DB b/t feet by standing the DB up to the waist.

(Score is Weight)

Movements:

Deadlift

EMOM x 8 MINUTES
MIN 1 – 8 DB Squat Cleans + Max Double Unders
MIN 2 – Max Squat Hold (Unweighted)

into…

AMRAP x 8 MINUTES
20 Mountain Climbers*
20 Air Squats
20 Sit-Ups

*1 Rep = L + R

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/548571441/4132c0e91f

Movements:

Air Squat | Clean | Dumbbell Squat Clean | Hang Squat Clean | Jump Rope (Double Unders) | Sit-up | Squat Clean