Workout of the Day - October 16, 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 Minute:
1 Round of Barbell Warm Up:
- 5 Good Mornings
- 5 Back Squat
- 5 Elbow Rotation
- 5 Strict Press
- 5 Front Squats
- 5 Romanian Deadlifts
Then in time remaining an AMRAP of:
- 100 Meter Run
- 10 Banded Shoulder Press
- 10 Banded Upright Rows

Barbell Thruster
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.

Barbell Thruster
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.

Wod
5 Rounds - For Time:
- 10 Hang Power Cleans (115/85)
- 10 Push Jerks (115/85)
Time Cap: 10 Minutes
Weights:
RX: 115/85
Scaled: 95/65
Beginner: 75/55 or less