201019 - Motivation Monday

QOTD - What do you like most about yourself?

WARM UP - 4 Rounds
4 Knee Pull Hip Circles
4 EB Muscle Cleans
4 EB Front Squats
8 Plate Tricep Extensions

MOBILIZE - Banded Front Rack Stretch
Banded Squat Stretch

COACH PREP - Fast Elbows
Fast Elbows with Power Drop
Fast Elbows with Squat Drop
EB Hang Power Clean & Power Clean
EB Hang Squat Clean & Hang Squat Clean

STRENGTH -
E2M14M
”Clean Complex”
Power Clean - Squat Clean - Hang Squat Clean

WOD -
(A: Competitor)
WOD - AMRAP 6:
3 - 6 - 9 - 12 - 15…
Ring Dips
Hang Squat Cleans (@ 75% of Complex)

(B: Performance)
WOD - AMRAP 6:
3 - 6 - 9 - 12 - 15…
Ring Dips
Hang Power Cleans (@ 75% of Complex)

(C: Fitness)
WOD - AMRAP 6:
3 - 6 - 9 - 12 - 15…
Banded Ring Dips or Parallete Dips
Hang Power Cleans (@ 65% of Complex)