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

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

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:

Run

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:

Thruster

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:

Burpee | Snatch