Workout of the Day

6 SETS*
1 Snatch Library Deadlift
+
1 High Hang Power Snatch
+
1 Hang Power Snatch

*Work up to a Moderate weight.

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Deadlift | Snatch

EVERY 3:00 x 5 SETS
11 Up-Downs
22 Alt. DB Hang Power Snatch (50/35)|(35/20)
44 Double Unders

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/10)

Movements:

Dumbbell Hang Power Snatch | Hang Power Snatch | Jump Rope (Double Unders) | Power Snatch | Snatch

At Home

VIDEO: https://vimeo.com/571698516/b2c1e55d42

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

EMOM x 6 MINUTES
MIN 1 – :45 Plyo Push-Ups
MIN 2 – :45 Supermans

(No Measure)

Movements:

Push Up

2 SETS
AMRAP x 10 MINUTES
1:00 Cardio Choice
20 DB Russian Twists
40 Double Unders
20 DB Slides
10 Up-Down Mountain Climbers*

* 1 REP = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L)

-2:00 Rest b/t Sets-

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/489579192/0957f17d8a

Movements:

Jump Rope (Double Unders)

Barbell Bettys

From the rack every 2 minutes:
3 thrusters

Movements:

Thruster

EMOM 12
9 Thrusters (45/33)
9 Hanging Knee Raises, Toes to Bar, or Kick Up to Rig
:40 Wall Sit

Movements:

L-Sit | Thruster | Toes-to-Bar