Workout of the Day

AMRAP x 3:00 MINUTES
5 Up-Downs
6 Alt. Step-Ups
7 DB Strict Press

-Rest 1:00-

AMRAP x 3:00 MINUTES
2 Burpees
4 Box Jumps
6 Alt. DB Hang Snatch

Movements:

Box Jump | Burpee | Shoulder Press (Strict) | Snatch

EMOM x 9 MINUTES
3 Hang Power Snatch

*Keep weight light to moderate.

(Score is Weight)

Movements:

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

EVERY 2:00 x 5 SETS
6 Hang Power Snatch (115/75)|(75/55)
Max Burpee Box Jump Overs (24/20) in the Remaining Time…

-Rest 1:00 b/t Sets-

(Score is Reps)

Movements:

Box Jump | Burpee | Hang Power Snatch | Power Snatch | Snatch

Foam roll upper back, back of shoulders, lats for ~2 min.

Banded shoulder stretch 1 min each side

At Home

Video: https://vimeo.com/425358005/3cfa8874df

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Movements:

Jump Rope (Double Unders) | Push Up

4 SETS ON A 12:00 CLOCK…
6 DB Push Jerks (Pause in catch)
6/6 DB Front Rack Split Squats (2121)*

*Complete 6 Reps on L leg then 6 Reps on R leg.

-Rest as Needed b/t Sets-

(Score is Load)

Movements:

Box Jump

3 SETS
AMRAP x 5 MINUTES
35 Doubles Unders
10 Alt DB Suitcase Lunges
7 DB Push Jerks

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Movements:

Walking Lunge

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO