Workout of the Day - Thursday October 9, 2025

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 15/12 Calorie Row
Then, 2 Sets of:
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
Use an empty barbell for all movements

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+1) @ 80%

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Medicine Ball Cleans
- 15 Burpees