Workout of the Day

AMRAP x 8 MINUTES
100m Run
5 Plate Front Raises
5/5 Plate Lateral Raises
10 Plate Bent Over Row
10 Plate Ground to Overhead

Movements:

Row | Run

EMOM 10
2 Hang Power Snatch

Rest 1 min

EMOM 10
1 Snatch Balance

**Record heaviest set of hang power snatch & heaviest set of snatch balance

**Keep weight light here and focus on FORM!!!

Movements:

Snatch

5 SETS
5 Squat Snatch (95/65)|(65/45)
5 up-down box jumps (24/20)
5 Squat Snatch

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

Movements:

Box Jump | Snatch | Squat Snatch

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

3 SETS ON A 15:00 CLOCK…
20 DB Death Marches*
10 Lunge + Lunge + Bent Over Row**

*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row

(Score is Weight)

Movements:

Row | Walking Lunge

EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch

(Score is Each Set for Time)

Movements:

Dumbbell Hang Power Snatch | Hang Power Snatch | Power Snatch | Snatch | Walking Lunge

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Dynamic Warm Up