Workout of the Day - September 19, 2023

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Jump Squats
- 10 Rear Delt Flys
- 15 Clam Crunches

Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 6 sets
- 6x(1+1+1) @ 73% of 1RM Clean & Jerk

Conditioning
3 Rounds for time:
- 20 Burpees
- 20 Box Jumps
- 5 Power Cleans (185/135)

Focus Movement = Box Jump