Workout of the Day - September 6, 2023

Mobility
- 1:30 Hip Release (each side)
- 1:00 Brettzel (each side)
- 0:30 Runner’s Stretch (each side) x3
- 0:30 Down Dog Sequence x3

Warm-up
5 minutes for quality:
- 100m Run
- 15 Dumbbell Rear Delt Flys
- 10 Cossack Squats (each side)
- 10 Seated Single Arm Dumbbell Presses (each side)

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x6 @ 72%
- 3x3 @ 81%

Conditioning
15 minute AMRAP:
- Power Snatches (75/50) (10, 12, 14, etc...)
- Bar Facing Burpees (10, 12, 14, etc...)
- 100m Farmers Carry (55/35)
Add 2 reps to the Power Snatches and Burpees each round, starting at 10. Famers Carry stays the same.

Focus Movement = Power Snatch