Motivation
So I got a dose of my own motivational medicine on Saturday night when Sarah and I are were doing Back Squats in the garage after putting the kids down to bed.  This is what CrossFit gym owners do for Date Nights when they have five kids.  At least Dallin came in the garage at one point and said, “Hey Dad… and Mom…Cool.”  So on to my point.  I haven’t done any working out for nearly two weeks since pulling a muscle in my back playing volleyball.  This is a really long time for me.  We were doing sets of three, and adding 10 pounds each time  until we couldn’t complete a set.  After working up to a failed three rep max attempt  I put the weight at 95# for Sarah and said we would finish with a set of max reps.  She asked how many I thought we should be able to do.  I said 20, mind you are legs were pretty tired by this point.  Sarah then being the awesome woman and mother that she is did 30.  Great… I thought.  I had been doing the sets at 90 pounds higher than Sarah during the workout and as she had started her final max rep set I thought I will keep that difference and put the weight at 185# for my final set.  In my mind I had settled that I could do 10-12.  After Sarah did 30 I realized that 10-12 would not be enough.  Maybe we are a little competitive.  While I have gotten used to Sarah beating me  in everything we do, I have realized that it has also motivated me to be my best.  I finished with 21 reps.  9 more than I thought I could.  This week is dedicated to tearing down the barriers we place on ourselves.  Allow yourself to be awesome.  Go out of your way to help someone or reach out to someone you have been thinking about.  
Strength
The jerk is the most explosive/efficient of the shoulder to overhead movements.  I would like you to work up to a moderate weight with the focus on proper form.  The bar will start from the floor.  If you decide to work on the split jerk then make sure you take the time to bring your feet back to the starting position correctly.  Front foot steps back and then back foot so your feet come back under your hips.   Squeeze the glutes and pause to show total control before bring the bar back to you shoulders.
Workout Strategy
Remember Strict Press involves no dip and drive of the legs.  Hang Power Cleans means the bar does not touch the ground and stays above the knees.  The jump portion of the burpees will be over the bar that you did your Press and Hang Power Cleans with.  This workout is designed to be done quickly.  You should be able to do the Press unbroken on all three rounds.  Same with the Hang Power Clean.  The weights may look light but this is not the day to think you will go up a level.  The burpees will take a majority of the time.  Move smooth and efficiently.  No wasted motion.  Control your breathing and make it look good.  
 
Workout of the Day
Strength of the Day Jerks: 3 every minute for 10 minutes
Level 1:

3 Rounds 

6 Strict Press, 55/35#

12 Hang Power Cleans, 55/35#

12 Lateral Burpees (over bar)

Level 2:  

 

3 Rounds 

7 Strict Press,  75/45#

14 Hang Power Cleans, 115/65#

14 Lateral Burpees (over bar)

Level 3:
 

3 Rounds

7 Strict Press, 95/55#

14 Hang Power Cleans, 115/65#

21 Lateral Burpees (over bar)

Level 4:

3 Rounds 

7 Strict Press, 115/65#

14 Hang Power Cleans, 115/65#

21 Lateral Burpees (over bar)

Get More Awesome: 2 minutes of ring holds or ring tuck sits or ring L-sit