Workout of the Day

6 SETS FOR QUALITY*
1 Paused High Hang Power Clean**
+
1 Paused Above the Knee Hang Power Clean
+
1 Paused Below the Knee Hang Power Clean

*Heavy droppers use pound pads in the front of the gym
*Keep weight Light / Moderate.
**Pause for :02 in each position.

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

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

AMRAP 5
25 DU
10 Alt. DB Snatch (50/35)
rest 1 min
AMRAP 5
row for calories
rest 1 min
AMRAP 5
25 DU
5 Double DB Clean + Jerk (50/35) *

*DB head must touch ground each rep
3 scores: total reps for each AMRAP

Movements:

Clean | Dumbbell Snatch | Muscle-Up | Row | Snatch

At Home

VIDEO: https://vimeo.com/434791576/73060479c6

1:00 Cardio Choice

into…

EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs

into…

EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*

*1 Rep of Seesaw Row = L Row + R Row

(Score is Weight)

Movements:

Row

EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls
MIN 2 – :50 Alt. DB Rolling Tricep Extensions
MIN 3 – :50 Mountain Climbers

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/545252902/7cf5819d03

Movements:

Deadlift | Sumo Deadlift | Sumo Deadlift High Pull