Workout of the Day

EMOM x 8 MINUTES*
1 Hang Power Clean
+
1 Hang Power Clean w/ :02 Pause in Catch**
+
1 Front Squat

*Start Light and build to Moderate.
**Pause in the catch should be at or slightly above parallel. Stand up fully before Front Squat.
***Heavy droppers use pound pads in the front of the gym

(Score is Weight)

Movements:

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

5 Rounds
10 Pendlay Rows
5/5 Single Arm DB Bench*
100m Double KB Front rack carry
1 min weighted plank (45/25)

*1 arm moves while other arm stays extended

Record weight on DB bench

Movements:

Bench Press | Kettlebell Swing | Row

At Home

VIDEO: https://vimeo.com/560290731/c0b78a3f79

1:00 Cardio Choice

into…

EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges

(No Measure)

Movements:

Burpee | Walking Lunge

3 SETS FOR MAX REPS
1:30 – Single DB Strict Press
1:30 – DB Plank Taps
1:30 – Renegade Rows*

-1:30 Rest b/t Sets-

*No Push-up.

(Score is Reps)

Movements:

Push Up | Row | Shoulder Press (Strict)

5 SETS (:40 ON / :20 OFF)
MOVT 1 – DB Push Jerks
MOVT 2 – Double Unders
MOVT 3 – Jumping Air Squats

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/560611753/3f2a69c348

Movements:

Air Squat | Box Jump | Jump Rope (Double Unders)