Workout of the Day

3 ROUNDS
20 Single-Unders*
10 Hollow Rocks
10 Arm Haulers
5 Behind the Neck Push Jerk w/PVC
5 PVC facing Up-Downs

*2nd Round: Backwards Single-Unders
3rd Round: Double-Under practice

Movements:

Hollow Rock | Jump Rope (Double Unders) | Power Clean and Push Jerk | Push Jerk

5 SETS*
3 Snatch Grip Deadlifts
+
3 Hang Power Snatch

*Keep weight moderate.

(Score is Weight)

Movements:

Deadlift | Snatch | Snatch Grip Deadlift

3 ROUNDS FOR TIME
5 Hang Power Snatches (115/75)|(75/55)
20 Toes to Bar
5 Hang Power Snatches
20 Bar Facing Up-Downs
5 Hang Power Snatches
100 Double Unders

(Score is Time)

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

Movements:

Hang Power Snatch | Jump Rope (Double Unders) | Power Snatch | Snatch | Toes-to-Bar

At Home

Video: https://vimeo.com/429917379/fe72bd4251

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups

(No Measure)

Movements:

Push Up | Sit-up

3 SETS
30 DB Plank Taps
20 High Alt. Flutters*
10 Skater Hops**

-Rest 1:00 b/t Sets-

*High Flutters goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground.
**1 Rep = Jump L + Jump R

(No Measure)

3 SETS
AMRAP x 9 MINUTES
1:30 Cardio Choice
20 Alt. Jumping Lunges
15 Russian Twist + Tuck-Up*
10/10 Single DB Strict Press

-Rest 1:30 b/t Sets-

*1 Rep = Twist L + Twist R + Tuck-Up

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/495838182/cf2c8583e1

Movements:

Shoulder Press (Strict) | Walking Lunge

Barbell Bettys

Push Press for load:
#1: 7 reps
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep

Movements:

Push Press

AMRAP 10
5/5 DB Snatches
10 Hanging Knee Raises
10 Push-Ups

Movements:

Dumbbell Snatch | Push Up | Snatch