210809 - Motivation Monday

QOTD - Weekend highlights?

WARM UP - :30 Row Between Movements
10 Crab Bridge Toe Reach
5 EB Curl to Press
10 V-Ups
5 EB Curl to Press

MOBILIZE - Pole Overhead Stretch

STRENGTH - Ab Work - 3 Rounds
5 Hanging Tuck to Extension
10 Anchored CrossBody Toe Reach (each side)
:30 Plank Hold

COACH PREP - Practice Toes to Bar
Review Clean and Jerks
Build to WOD weight

WOD -
(A: Competitor)
2 Rounds
2 Sets per Round
(2 minute rest between Rounds)
21 Cal Row
21 Toes to Bar
11 Clean and Jerks 135/95

(B: Performance)
2 Rounds
2 Sets per Round
(2 minute rest between Rounds)
21/19 Cal Row
15 Toes to Bar
9 Clean and Jerks 135/95

(C: Fitness)
2 Rounds
2 Sets per Round
(2 minute rest between Rounds)
21/19 Cal Row
15 Knee Raises
9 Clean and Jerks 95/65