Workout of the Day - September 22, 2023

Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Suitcase Romanian Deadlifts (each side)
- 20 Air Squats
- 6 Strict Ring Dips

Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 5 sets
- 1x(2+2) @ 62%
- 1x(2+2) @ 70%
- 3x(2+2) @ 75%
- Percentages of 1RM Snatch

Conditioning
15 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 30/24 Calorie Row

Focus Movement = Rowing