Workout of the Day - October 4, 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:
- 100m Run
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 20 Lunges
- 20 V-ups

Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 7 sets
- 1x(1+1) @ 62%
- 1x(1+1) @ 70%
- 1x(1+1) @ 77%
- 1x(1+1) @ 83%
- 2x(1+1) @ 89%
- 1x(1+1) @ 70%
- Percentages are of 1RM Snatch

Conditioning
16 minute AMRAP:
- 6 Power Cleans (135/95)
- 15/12 Calorie Row
- 20 Step-ups
- 20 Abmat Sit-ups

Focus Movement = Power Cleans