200111 - Motivation Monday

QOTD - Favorite burger toppings?

WARM UP - 4 Square Hops - Lateral, Front/Back, Diagonal
(:15 jump ropes with :15 rest) x 5
Then..
10 SA Front Squat
10 SA Press
10 SA Alt. Clusters

MOBILIZE - Roll Out Bottom of Feet
Knee Capsule Crush

STRENGTH - 5 sets (@ 100% of strict press)
Clean - Front Squat - Thruster - Push Jerk x2

COACH PREP - Perform 2 Rounds of 15 Jump Rope and 3 DB Thrusters

WOD -
(A: Competitor)
AMRAP 5: x 3
(with 1 minute rest between)
50 Double Unders
10 DB Thrusters 50/40

(B: Performance)
AMRAP 5: x 3
(with 1 minute rest between)
50 Double Unders
10 DB Thrusters 45/35

(C: Fitness)
AMRAP 5: x 3
(with 1 minute rest between)
100 Single Unders
10 DB Thrusters 35/25