Workout of the day

We’re lighting it up today with a quick 7-minute AMRAP (As Many Rounds As Possible). Focus on form and keep up a steady pace.

The workout of the day consists of:

  • 10 Hang Squat Cleans (135 lb / 95 lb or 61 kg / 43 kg)
  • 15 Box Jump Overs (24 in / 20 in or 60 cm / 50 cm)

Scaling

Beginners:

  • 10 Hang Squat Cleans (55 lb / 35 lb or 25 kg / 15 kg)
  • 15 Step-Ups (20 in / 16 in or 50 cm / 40 cm) Intermediates:
  • 10 Hang Squat Cleans (95 lb / 65 lb or 43 kg / 29 kg)
  • 15 Box Jumps (20 in / 16 in or 50 cm / 40 cm)

No equipment

No equipment? No problem.

  • 10 Backpack Hang Squat Cleans (use a loaded backpack)
  • 15 Tuck Jumps

Warmup

  • 3 min light jog or jump rope
  • 2 rounds of:
    • 10 air squats
    • 5 inchworms (with a push-up)
  • 30 sec stretch: hamstrings, quads, shoulders

Cooldown

  • 2 min walk to bring heart rate down
  • 3 rounds of:
    • 30 sec quad stretch per leg
    • 30 sec hamstring stretch per leg
  • 1 min child’s pose