Workout of the Day - October 1, 2024

Mobility
- 2:00 Soleus Release (each side)
- Down Dog Sequence
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
5 Minutes:
- 10 Kettlebell Deadlifts
- 10 Air Squats
- 5 Inchworm + Push Ups
- 5 PVC Passthrough

Snatch Grip Deadlift
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.

Snatch Grip Deadlift
- 3 Sets of 3 Reps
Rest 2:00 Min between each set.
*Start at 80% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
14 Minute AMRAP:
- 15 American Kettlebell Swings (53/35)
- 10 Single Arm Kettlebell Front Squats (5 each side)
- 10 Single Arm Kettlebell Push Press (5 each side)
Goal: 4-6 Rounds
Weight:
RX: 53/35
Int: 44/26
Beg: 26/18 or less