210412 - Motivation Monday

QOTD - Highlight of your weekend?

WARM UP - AMRAP 4:
16 Jump Ropes
8 Light DB Curl to Press
8 DB Crunches

MOBILIZE - Banded Chest Stretch

STRENGTH -
Press
6-6-6 @ 50%
Push Press
3-3-3 @ 75%
Push Jerk
1-1-1 @ 100%

COACH PREP - Practice Foot Lock

WOD -
(A: Competitor)
4 ROUNDS
(3 Minutes of WORK/1 Minute of REST)
2 Rope Climbs
48 Double Unders
MAX DB Hang Cleans 50/40 (Rounds 1&2)
MAX DB Shoulder to Overhead 45/35 (Rounds 3&4)

(B: Performance)
4 ROUNDS
(3 Minutes of WORK/1 Minute of REST)
2 Rope Climbs
24 Double Unders
MAX DB Hang Cleans 45/35 (Rounds 1&2)
MAX DB Shoulder to Overhead 45/35 (Rounds 3&4)

(C: Fitness)
4 ROUNDS
(3 Minutes of WORK/1 Minute of REST)
4 Scaled Rope Climbs
48 Single Unders
MAX DB Hang Cleans 35/25 (Rounds 1&2)
MAX DB Shoulder to Overhead 45/35 (Rounds 3&4)