Workout of the Day - November 26, 2024

Mobility
- 2:00 Adductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes

Warm-up
5 Minutes:
- 10 Air Squats
- 8 Inchworm to standing
- 5 PVC Overhead Squat
- 30 Single Unders

Hang Squat Clean 2 - Practice
3 Rounds:
- Minute 1: Clean Pulls (5 reps)
- Minute 2: Hang Squat Clean (5 reps)
- Minute 3: Clean and Jerk (4 reps)
- Minute 4: Rest
*Use 65% of 1 RM of your Clean

Wod
20 Minute AMRAP:
- 10 Barbell Overhead Squats (95/65 lbs)
- 20 Sit-Ups
- 200 Meter Run
- 40 Double Unders
Goal: 6-7+
Weight:
RX: 95/65
Scaled: 65/45
Beginner: 45/35