Friday, September 7

Warmup 1min each Active Spidermans Active Samson Boat Race Primer Gradually building in intensity each round 200m Row, 200m Run Rest 1:00-2:00 150m Row, 150m Run Rest 1:00-2:00 100mRow, 100m Run Rest3-4min

Start "Boat Race"

Boat Race (Time)

3 RFT: 500 Meter Row 400 Meter Run rest 3:00 between rounds

Clean & Jerk Complex 10 (OTM x 10)

Alternating OTM x 10 (5 Rounds): Even Minutes - 3-Position Squat Clean Odd Minutes - 2 Push Jerks + 1 Split Jerk

Rd 1 (Mins1+2) 60% Rd 2 (Mins 3+4) 63% Rd 3 (Mins 5+6) 66% Rd 4 (Mins 7+8) 70% Rd 5 (Mins 9+10) 70%

-3-Position is Hi Hang, Hang, Full -De-load Week we have the opportunity to spend our effort here purely focused on our positions and technique. The loading is intended to be on the lighter side to facilitate that, so that we have the chance to improve movement as we allow the body to recover from heavier loadings.

Mindset: "Mistakes are proof that you’re trying." It’s easy to forget that mistakes can be the best possible thing to happen to us. We don’t necessarily learn from wins, victories, or perfect plays. We may draw that a certain plan "works", but, it’s very hard to improve on that. When we make a mistake, we don’t lose. We learn. One of the most powerful things we can do is to write down our mistakes. The physical act of keeping a log of our mistakes can prove to be an invaluable resource - if we take the next step. Next to the mistake, write down the solution we are applying today to ensure that we are better prepared for the next. And lastly, be proud that you made the mistake. We didn’t lose. We learned.

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