Workout of the Day

1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats

Movements:

Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge

7 Min
Snatch technique work

7 Min
Clean and Jerk technique work

Movements:

Clean | Clean & Jerk | Snatch

For Time:
30 Power Snatch (75/55)
30 Clean and Jerk (75/55)
30 Thrusters (75/55)

Hard Cap @ 12:00
*add 1 sec for every rep not completed at 12:00 mark.

Movements:

Atlas Stone | Clean | Clean & Jerk | Hang Power Snatch | Power Snatch | Snatch | Thruster

8 Rounds (alternating, 4 each)
A) V-ups
B) sit-ups

*record lowest number of reps for each movement

Movements:

Sit-up | V-Up

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Burpees

*Both movements = 1 Set

(No Measure)

Movements:

Burpee | Deadlift | Dumbbell Deadlift | Toes-to-Bar

E2MOM x 10 MINUTES
12 DB Hang Power Cleans
12 DB Front Squats

(Score is Weight)

Movements:

Clean | Dumbbell Hang Power Clean | Front Squat | Hang Power Clean | Power Clean | Power Clean and Push Jerk

5 SETS
AMRAP x 3 MINUTES*
12 Alt Single DB Up-Downs
20 DB Slides
Max Double Unders in Remaining Time

-Rest 1:00 b/t Sets-

*Start From the Top w/ Each AMRAP

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders)

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO