Workout of the Day

ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep G2OH*

*Athlete can either Power Clean & Jerk or Snatch.

(Score is Weight)

Movements:

Clean | Clean & Jerk | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Run | Snatch

AMRAP x 20:53 MINUTES
• 400m Run
• 21 Ground to Overhead (95/65)|(65/45)

Score is rounds & reps.

Movements:

Clean & Jerk | Run

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Row

4 SETS FOR MAX REPS
1:00 – 5 Up-Downs then DB Hang Power Clean
-Rest :30-
1:00 – 5 Up-Downs then DB Floor Press

-1:00 Rest b/t Sets-

(Score is Load)

Movements:

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

EMOM x 15 MINUTES
MIN 1 – Max Crossbody Mountain Climbers
MIN 2 – Max DB Clean & Press
MIN 3 – Max DB Slides

(Score is Load)

Movements:

Clean

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO