Workout of the Day

Clean Grip Deadlift (tempo)
5×3

Tempo: 5 sec controlled descent (top to bottom) on each rep.

Movements:

Clean | Deadlift

Deadlift (255/175)
Box jump overs (24/20)

Movements:

Box Jump | Deadlift

At Home

VIDEO: https://vimeo.com/582515026/2040c348d4

1:00 Cardio Choice

into…

EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs

into…

EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row

– Rest 1:00 –

EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent Oveer Row
MIN 2 – :45 Slow Single DB Push Press*

*Slow on the way down, fast on the way up!

(Score is Weight)

Movements:

Row

EVERY 3:00 x 6 SETS
12 Alt DB Up-Downs
12 Alt DB Hang Snatch

(Score is Weight)

MOBILITY VIDEO:
https://vimeo.com/516326106/e74d39b259

Movements:

Snatch