Workout of the Day - September 26, 2024

Mobility
- 2:00 External Hip Release (each side)
- 3 Super Squats (0:30 each pose)
- 1:00 Brettzel (each side)
- 2:00 Deer Pose (each side)
- 1:00 Banded Hang
- 5 Walk the Dogs
- 10 Elbow Bends

Warm-up
5 Minute:
- 15 Jumping Jacks
- 10 Air Squats
- 5 Push Ups
- 10 Kettlebell Swings
- 5 Inchworms to standing

Barbell Hip Thrust on Floor
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.

Barbell Hip Thrust on Floor
- 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
For Time:
9-7-5
- Hang Power Clean (135/95 lbs)
- Push Jerk (135/95 lbs)
Rest 1 Minute
10-8-6
- Hang Power Clean (115/75 lbs)
- Push Jerk (115/75 lbs)
Rest 1 Minute
11-9-7
- Hang Power Clean (95/65 lbs)
- Push Jerk (95/65 lbs)
Time Cap: 15 Minutes
Weight:
RX:
First Triplet: 155/105 lbs
Second Triplet: 135/95 lbs
Third Triplet: 115/75 lbs
Int:
First Triplet: 115/75 lbs
Second Triplet: 95/65 lbs
Third Triplet: 75/55 lbs
Beg:
First Triplet: 95/65 lbs
Second Triplet: 75/55 lbs
Third Triplet: 55/35 lbs