Workout of the Day

Hang Squat Clean for load:
#1: 2 reps

Movements:

Hang Squat Clean

5 SETS
20/16 Cal Row
6 Hang Squat Cleans (155/105)|(115/75)

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

KG BB: (70/45)|(50/35)

Movements:

Clean | Hang Squat Clean | Row | Squat Clean

At Home

VIDEO: https://vimeo.com/605210143/852088a710

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats

(No Measure)

Movements:

Air Squat | Walking Lunge

EMOM x 12 MINUTES
MIN 1 – 20 Single DB Suitcase Box Step-Ups*
MIN 2 – 20 Sumo Squats
MIN 3 – Walking Rest

*Hold DB on One Side of Body for 10 Reps then Switch

(Score is Weight)

5 SETS FOR MAX REPS
1:00 – DB Goblet Squats
-Rest :30-
1:00 – Hollow Hold, Squat Hold, or Wall Sit*
-Rest :30-
1:00 – DB Lunge (R) + DB Lunge (L) + DB Front Squat**

-Rest 1:00 b/t Sets-

*Athlete Choice for Hold
**Hold DB Across Chest for All Three Movements

(Score is Reps)

MOBILITY VIDEO:
https://vimeo.com/531014210/78c1b0ce74

Movements:

Front Squat | L-Sit | Walking Lunge