Workout of the Day - July 7, 2023

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Sots Press
- 20 Banded Good Mornings
- 6 Strict Ring Dips w/ pause at top

Strength
Squat Snatch:
- Every 1:00 x 9 sets
- 3x2 @ 67%
- 3x2 @ 70%
- 3x2 @ 74%
Rest 2:00
Snatch Pull:
- Every 1:30 x 3 sets
- 3x5 @ 93 % of 1RM Snatch

Conditioning
3 Rounds for time:
- 40/30 Calorie Row
- 30 Front Rack Dumbbell Lunges (50/35)
- 15 Handstand Push-ups