210419 - Motivation Monday

QOTD - Highlight of your weekend?

WARM UP - 1 minute Row/Bike (:30 easy/:30 hard)
With a Mini Band Under Knees
(:30 of each movement)
Glute Bridges
Clam Shells
Side Stepping
Monster Walk
Kick Backs
Squats

MOBILIZE - Assisted Cossack Squats
Gorilla Squats
Side Hip

STRENGTH - Back Squat
EMOM 4: - 2 @ 50%
EMOM 4: - 2 @ 60%
EMOM 4: - 2 @ 70%
EMOM 4: - 2 @ 80%
(1 minute between EMOM to get weights)

COACH PREP - Review WOD
Get weight on the bar and perform 3 front squats

WOD -
(A: Competitor)
FOR TIME
10 Rounds
5 Squat Cleans @ 40% of Back Squat 1RM
10 Cal Row/Bike

(B: Performance)
FOR TIME
10 Rounds
5 Front Squats @ 40% of Back Squat 1RM
10 Cal Row/Bike

(C: Fitness)
FOR TIME
10 Rounds
4 Front Squats @ 40% of Back Squat 1RM
8 Cal Row/Bike