Workout of the Day - October 20, 2023

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

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Pallof Presses (each side)
- 8 Single Arm Hang Clean & Jerk
- 0:30 Hollow Hold

Strength
Power Snatch:
- Every 2:00 x 5 sets
- 1x4 @ 60%
- 1x4 @ 65%
- 1x4 @ 70%
- 2x4 @ 75%

Conditioning
4 Rounds for time:
- 250m Row
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Shoulders to Overhead (155/105)

Focus Movement = "DT"