Workout of the Day - October 19, 2023

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
2 Sets:
- 10 Deadlifts
- 10 Upright Rows
- 5 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
- 10 Good Mornings
Use an empty barbell for all movements

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+1) @ 82%

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Medicine Ball Cleans
- 15 Burpees

Focus Movement = Rope Climb