Workout of the Day - November 29, 2024

Mobility
- 2:00 Pec Release w/ Ball (each side)
- 10 Windmills (each side)
- 3 3-Way Wrist Stretches (0:30 each)
- 10 Supine Bridge & Twists
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Bridge & Twists (each side)

Warm-up
5 Minutes:
- 15 Jumping Jacks
- 5 Inchworm + Push Ups
- 10 Air Squats
- 5 Scapular Pull-Ups
- 10 Alternating Samson Lunges

Hang Power Snatch 2 - Practice
3 Rounds:
- Minute 1: Hang Power Snatch (5 reps)
- Minute 2: Snatch High Pull (8 reps with explosive effort)
- Minute 3: Snatch Balance (6 reps)
- Minute 4: Rest
*Use 65% of 1RM of your Snatch.

Wod
10 Minute AMRAP:
- 10 Dumbbell Power Snatches
- 1 Rope Climb
- 15/12 Calorie Row
Repeat as many rounds as possible within the 10-minute time cap.
Weight:
RX: 50/35
Scaled: 35/25
Beginner: 20/15