Workout of the Day - November 22, 2023

Wednesday 22nd - 6am & 12pm Classes Only!

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 10 Burpees
- 20 Cossack Squats
- 15 Dumbbell Rear Delt Flys
- 0:20 Side Plank (each side)

Strength
Power Snatch:
- Every 1:30 x 7 sets
- 4x3 @ 73%
- 1x1 @ 78%
- 2x1 @ 85%

Conditioning
4 Rounds for time:
- 10 Push Presses (115/80)
- 10 Pull-ups
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 100m Farmers Carry (55/35)

Focus Movement = Medicine Ball Cleans