Workout of the Day

FOR TIME (7 MINUTE CAP)
2 SETS
:45 Shuttle Runs
10 Step-ups
10/10 Single Arm DB Deadlifts
8/8 Single Arm DB Hang Cleans

2 SETS
:45 Shuttle Runs
10 Box Jumps
10/10 Single Arm DB Deadlifts
8/8 Single Arm DB Hang Cleans

Movements:

Box Jump | Clean | Deadlift | Dumbbell Deadlift | Run

EVERY :30 x 5 SETS*
4 Hang Power Cleans

*Weight should be slightly under workout weight.

-Rest 1:00 & Increase Load-

EVERY :30 x 5 SETS*
4 Hang Power Cleans

*Weight should be at workout weight or slightly over workout weight.

(Score is Weight)

Movements:

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

EVERY 3:00 x 4 SETS
10 Hang Power Cleans (115/75)|(75/55)
10 Box Jumps (24/20)
200m Run

(Score is Each Set for Time)

Movements:

Box Jump | Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Run

At Home

Full Length Video: https://vimeo.com/438987919/99e62c5698

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

(No Measure)

Movements:

Jump Rope (Single Under) | Walking Lunge

AMRAP x 7 MINUTES
10 Up-Down Over DB
20 Alt. DB Toe Taps
30 Crossbody Mountain Climbers

(Score is Rounds + Reps)

EMOM x 10 MINUTES
MIN 1 – :50 Double Unders
MIN 2 – :50 Alt. DB Hang Snatch

-2:00 Rest-

AMRAP x 10 MINUTES
30 Double Unders
20 Single DB Reverse Lunges
10 Alt. DB Snatch

(Score is Rounds + Reps)

Movements:

Dumbbell Hang Snatch | Jump Rope (Double Unders) | Snatch | Walking Lunge

2 SETS
AMRAP x 2 MINUTES
10 V-ups
20 Russian Twists

-1:00 Rest b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/438829966/e4fe6be2e7

Movements:

V-Up