Workout of the Day

Back Squat for load:
#1: 5 reps

Movements:

Back Squat

FOR TIME
75 Thrusters (45/35)
200 Double Unders
75 Thrusters

(Score is Time)

KG BB: (20/15)|(15/12)

Movements:

Jump Rope (Double Unders) | Thruster

At Home

VIDEO: https://vimeo.com/551800006/5376112cd9

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs

*Both movements = 1 Set

(No Measure)

5 SETS
AMRAP x 1:30 MINUTES
1 DB Library Deadlift
2 DB Hang Power Cleans
3 DB Thrusters

-Rest :30 b/t Sets-

*Pick up where you left off.
*Heavy droppers use pound pads in the front of the gym

(Score is Rounds + Reps)

Movements:

Clean | Deadlift | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Thruster

3 SETS
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
8 DB Up-Downs
10 Renegade Rows
12 DB Hang Squat Clean

-1:00 Rest b/t Sets-

(Score is Each Set for Time)

NCMOBILITY VIDEO
https://vimeo.com/552482988/963867c7b7

Movements:

Clean | Hang Squat Clean | Row | Run | Squat Clean