Workout of the Day
EMOM x 10 MINUTES*
1 Hang Power Clean w/ :02 Pause at Parallel + Front Squat**
+
1 Hang Squat Clean
*Start Light and build to Moderate.
**Athlete will pause in the catch and then finish the Front Squat from the catch.
***Heavy droppers use pound pads in the front of the gym
(Score is Weight)
Movements:
Clean | Front Squat | Hang Power Clean | Power Clean | Power Clean and Push Jerk
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EVERY :30 x 15 MINUTES
2 Power Clean (185/135)|(135/95)
(Score is Weight)
Movements:
Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk
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At Home
VIDEO: https://vimeo.com/560540593/cd5f9e8e64
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs
(No Measure)
Movements:
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EMOM x 15 MINUTES
MIN 1 – :45 DB “Double Press” Thruster*
MIN 2 – :45 Close Grip Floor Press
MIN 3 – :45 DB Pull Over
*1 Rep = 1 Squat + 2 Push Press
(Score is Reps)
Movements:
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EMOM x 4 MINUTES
:45 Max Up-Downs
Into…
3 ROUNDS FOR MAX REPS
1:00 – DB Alt. Hang Snatch
1:00 – DB Slides
Into…
EMOM x 4 MINUTES
:45 Max Burpees
(Score is Reps)
NCMOBILITY VIDEO
https://vimeo.com/495838182/cf2c8583e1
Movements:
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