Workout of the Day - March 13, 2024

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 15 Push-ups
- 20 Clam Crunches
- 0:30 Hanging Knee Tuck Hold

Strength
Power Snatch + Hang Power Snatch:
- Every 1:30 x 6 sets
- 2x(2+1) @ 70%
- 2x(1+1) @ 72%
- 2x(1+1) @ 75%

Conditioning
16 minute AMRAP:
- 10 Front Squats (95/65)
- 10 Push Presses (95/65)
- 20 Hollow Rocks
- 40 Double Unders
- 500m/400m Row

Focus Movement = Double Unders