Workout of the Day

Hang Power Clean for load:
#1: 3 reps

Movements:

Hang Power Clean

2 SETS
AMRAP x 7 MINUTES
7 Hang Power Cleans (135/95)|(95/65)
7 Toes to Bar
7 Hand Release Push-Ups

-Rest 2:00 b/t Sets-

(Score is Rounds + Reps)

BB KG: (60/42.5)|(42.5/30)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Up | Toes-to-Bar

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
10 Alt DB Snatches

(No Measure)

Movements:

Burpee | Dumbbell Snatch | Jump Rope (Single Under) | Snatch

AMRAP x 5 MINUTES
4 Strict Burpees*
8 Squat Rotations

*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump

(Score is Rounds + Reps)

Movements:

Burpee | Push Up

EMOM x 24 MINUTES
MIN 1 – Max DB Swings
MIN 2 – Max Double Unders
MIN 3 – Max Plank Rotations
MIN 4 – Max Bicycle Crunches
MIN 5 – Max Cardio Choice
MIN 6 – Rest

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/531014356/8ead7e9234

Movements:

Dumbbell Swing | Jump Rope (Double Unders) | Kettlebell Swing | Run