Workout of the Day

15 min to build to tough complex of:
1 snatch pull + 1 hang snatch high pull + 1 hang power snatch

*record highest weight lifted

Movements:

Snatch

“Light Saber”
21-15-9
Power Snatch (115/75)
C2B pullups

Movements:

Chest-to-Bar Pull-up | Hang Power Snatch | Power Snatch | Pull-up (Kipping) | Snatch

At Home

VIDEO :https://vimeo.com/568787124/74f6cc638e

1:00 Cardio Choice

into…

EMOM x 4 MINUTES*
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

(No Measure)

Movements:

Dumbbell Press | Front Squat

EVERY 3:00 x 4 SETS
10 Deficit Push-Up
8 Seesaw Upright Rows
6 DB Lunge + Lunge + Thruster*

*1 Rep = Lunge (R) + Lunge (L) + Thruster

(Score is Weight)

Movements:

Push Up | Row | Thruster | Walking Lunge

EMOM x 8 MINUTES
MIN 1 – :45 Max Box Step-Ups
MIN 2 – :45 Max DB High Pulls

Into…

EMOM x 8 MINUTES
MIN 1 – :45 Max Air Squats
MIN 2 – :45 Max DB Sumo Deadlift High Pull

(Score is Total Reps)

NCMOBILITY VIDEO
https://vimeo.com/491735717/b52ea1dece

Movements:

Air Squat | Deadlift | Sumo Deadlift