210705 - Motivation Monday

QOTD - Favorite firework?

WARM UP - 
PVC Pass Thrus
Pole Assisted Squats
Pole Assisted Cossack Squats
PVC Overhead Squats
Strict Knee Raises (Narrow/Neutral/Wide Grip)

STRENGTH - Every 2 minutes for 12 minutes
2 Overhead Squats (from the rack)

COACH PREP - Review Snatches
2 Practice Rounds of 3 of each

WOD -
(A: Competitor)
Every 3 minutes for 12 minutes
12 Power Snatches 95/65
6 Bar MU
MAX Box Jumps 30/24

(B: Performance)
Every 3 minutes for 12 minutes
12 Power Snatches 95/65
12 Toes to Bar
MAX Box Jumps 24/20

(C: Fitness) 
Every 3 minutes for 12 minutes
12 Power Snatches 75/55
12 Knee Raises
MAX Box Step Ups