Workout of the Day

EMOM x 12 MINUTES
1 Power Clean w/ :03 ascent
+
1 Hang Power Clean
+
1 Power Clean

*Heavy droppers use pound pads in the front of the gym
(Score is Weight)

Movements:

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

ON A 8:00 RUNNING CLOCK…
40/27 Cal Row
30 Burpees
30 DB Hang Muscle Cleans (35/20)|(20/15)

Immediately Into…

5 ROUNDS FOR TIME
11/8 Cal Row
6 Burpees
6 DB Hang Muscle Cleans

(Score is Time)

KG DB: (15/10)|(10/7.5)

Movements:

Burpee | Clean | Muscle-Up | Row | Run

At Home

VIDEO : https://vimeo.com/551804302/3822de17e8

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-

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/497774738/192855c909

Movements:

V-Up