210920 - Motivation Monday

QOTD - Highlight of your weekend?

WARM UP - 
Front Plank Hold (:45)
10 Light DB Drags
Side Plank Hold (:45)
10 Light DB Lifts
—-> Repeat on other side
Single Leg Stand (:45)
10 Light DB High Pulls
—-> Repeat on other side

MOBILIZE - Banded Bully Stretch

STRENGTH - AMRAP 10:
10 Leaning Alt. Arnold Press
10 Alt. Tripod Row
10 Hollow Hold Alt. Floor Press
(Start out light then increase as you go though the rounds)

COACH PREP - Review each movement
Practice round of 4 and 4

WOD -
(A: Competitor)
AMRAP 14:
10 - 20 - 30 - 40…
DB Snatches 50/40
(24 Sumo Deadlift High Pulls 115/75 between sets )

(B: Performance)
AMRAP 14:
10 - 20 - 30 - 40…
DB Snatches 45/35
(24 Sumo Deadlift High Pulls 95/65 between sets )

(C: Fitness)
AMRAP 14:
10 - 20 - 30 - 40…
DB Snatches 35/25
(24 Sumo Deadlift High Pulls 75/55 between sets )