200104 - Motivation Monday

QOTD - How can someone win a gold star with you?

WARM UP - 
2 Rounds (1 Lap of each)
Banded Marching Side to Side
Banded Marching Front to Back
Banded Tip Toe

MOBILIZE - Glute Bridge with Knee Hold
Foot Crossover with Glute Bridge
Couch Stretch

STRENGTH - Testing 1RM Back Squat
6 EB
3 @ 50%
3 @ 60%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 95%
1 @ 105%

COACH PREP - Review snatches

WOD -
(A: Competitor)
For Time
30 - 20 - 10
Jump Lunges
DB Alt. Snatches
(with a weight vest & hang snatches)

(B: Performance)
For Time
30 - 20 - 10
Jump Lunges
DB Alt. Snatches 50/35

(C: Fitness)
For Time
30 - 20 - 10
Stepping Lunges
DB Alt. Snatches 35/25