Workout of the Day

3 ROUNDS (5 MINUTE CAP)
100m Run
6/6 SA DB Deadlift
6/6 SA DB Hang Power Clean
10 Slam Ball

Movements:

Clean | Deadlift | Dumbbell Deadlift | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Run | Slam Ball

ON A 12:00 RUNNING CLOCK…
6 SETS
2 Pausing Clean Deadlift*
+
2 High Hang Power Cleans
+
1 Hang Power Clean

*Athletes will pause :02 1-inch off the ground, :02 below the knee, :02 above the knee before finishing the movement.

(Score is Weight)

Movements:

Clean | Deadlift | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Run

AMRAP x 12 MINUTES
10 SA DB Power Cleans (R) (50/35)|(35/25)
10 SA DB Power Cleans (L)
20 Wall Balls (20/10)
200m Run

(Score is Rounds + Reps)

Movements:

Clean | Dumbbell Power Clean | Hang Power Clean | Power Clean | Run

At Home

Full Length Video: https://vimeo.com/443140139/eba53abd86

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

5 SETS ON A 15:00 CLOCK
1:00 Plank Hold
15 DBL DB Hammer Curls
15 Box or Chair Dips

(Score is Weight)

Movements:

Ring Dip

ON A 2:00 RUNNING CLOCK…
Max Cardio Choice

Into…

AMRAP x 12 MINUTES
15 Single DB Goblet Swings
15 Up-Downs
15 Sit-ups

Into…

ON A 2:00 RUNNING CLOCK…
Max Cardio Choice

(Score is Rounds + Reps)

Movements:

Kettlebell Swing | Run | Sit-up

Check out today’s NCMOBILITY from The Ready State!

video: https://vimeo.com/438830249/0210793e21