Workout of the Day

15 min to build to tough complex:
1 snatch pull2 hang snatch hi pull2 hang power snatch

Movements:

Snatch

30 reps for time of:
• Snatch 135/95#

Movements:

Snatch

Rest 1 min after “Isabel” and Run 1 mile for time!

Movements:

Run

At Home

NCGO ATHLETE VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups

(No Measure)

Movements:

Air Squat | Push Up | Row

4 SETS ON A 12:00 CLOCK
10 Suitcase Lunge + Lunge to Curl*
10 Kang Squats

*1 Rep = 1 Lunge (R) + 1 Lunge (L) + Hammer Curl.

(Score is Weight)

Movements:

Walking Lunge

AMRAP x 16 MINUTES
6 Walking Lunges
4 V-ups
2 DB Thrusters

*Every round, the Walking Lunges go up by 6 reps, the V-Ups go up by 4 reps, and the DB Thrusters go up by 2 reps.

R1 = 6-4-2 / R2 = 12-8-4 / R3 = 18-12-6…and so on…

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/542844132/f5d7416026

Movements:

Thruster | V-Up | Walking Lunge