210719 - Motivation Monday

Congrats to our Spartan racers! They took on the heat and hills this weekend in Utah! Good work!

QOTD - Weekend Highlights?

WARM UP - Plate Run to 200m Turn Around
20 Curb Step Ups
20 Plate Jacks
10 Plate Ground to Overhead

MOBILIZE - Double Banded OH Stretch

STRENGTH - Push Jerk (From the Rack)
Build to 110-120% of Strict Press 1RM
THEN…
EMOM 9:
3 Push Jerks

COACH PREP - Review other movements

WOD -
(A: Competitor)
FOR TIME
50 DU
40 DB Hang Snatches 50/40
30 Shoulder to Overhead 135/95
20 Toes to Bar
30 Shoulder to Overhead 135/95
40 DB Hang Snatches 50/40
50 DU

(B: Performance)
FOR TIME
50 DU
40 DB Hang Snatches 45/35
30 Shoulder to Overhead 95/65
20 Toes to Bar
30 Shoulder to Overhead 95/65
40 DB Hang Snatches 45/35
50 DU

(C: Fitness)
FOR TIME
100 Single Unders
40 DB Hang Snatches 35/25
30 Shoulder to Overhead 75/55
20 Toes to Bar
30 Shoulder to Overhead 75/55
40 DB Hang Snatches 35/25
100 Single Unders