Workout of the Day

2×3 clean pulls
2×3 drop cleans
2×3 squat clean

Movements:

Clean

EMOM 10
2 Squat Cleans

Movements:

Clean | Hang Squat Clean | Squat Clean

EVERY 2:00 x 5 SETS
200m Run
Max DB Power Cleans (50/35)|(35/20)

(Score is Reps)

KG DB: (22.5/15)|(15/9)

Movements:

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

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Air Squats

*Both movements = 1 Set

(No Measure)

Movements:

Air Squat

4 SETS ON A 12:00 CLOCK…
10/10 Single DB Suitcase Deadlift
8/8 Single Arm DB Strict Press

-Rest as Needed b/t sets-

(Score is Weight)

Movements:

Deadlift | Shoulder Press (Strict)

4 SETS FOR MAX REPS
1:00 – Max Air Squats
1:00 – Max DB Power Clean
1:00 – Max Double Unders
1:00 – Max DB Push Press

-Rest 1:00 b/t Sets-

(Score is Reps)

Movements:

Air Squat | Clean | Dumbbell Power Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | Push Press

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO