Tuesday, November 20

Three parts today: 1. Tempo Power Snatch, focusing on our first pull off the ground. 2. Conditioning, involving bike calories, dumbbell snatches, and an odd-object run. 3. Row conditioning, repeating our intervals from last week. Let's beat last week's scores. ACTIVATION 6:00 Bike On Minutes 0, 2, 4 - Light easy pace. On MInutes 1-3-5 - Moderate pace, growing in intensity. 2 Rounds, Not for Time: 3 Walkouts 7 Slow Barbell Overhead Squats (empty) 15 Sit-Ups/GHD Snatch Barbell Warmup (empty barbell) 2 Sets: 3 Good Mornings 3 Back Squats 3 Snatch Grip Presses (behind the neck) 3 Stiff Legged Deadlifts (Snatch grip) 3 Hang Muscle Snatches

Tempo Power Snatch (Emom 10)

10 Sets: 1 Tempo Power Snatch From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Technique loads today. Sets #1+2+3 - 60% Sets #4+5+6 - 65% Sets #7+8 - 70% Sets #9+10 - 70-75%, based on feel.

Full Count (Time)

For Time: 21-18-15-12-9: Assault Bike Calories After each set: 16 Dumbbell Power Snatches (50/35) 10 x 20m Wreckbag/DB Carry (50/35)


Row Conditioning #1 (Time)

Repeating our row conditioning from last Wednesday - aim is to beat our previous completion time. Click the "Prepare" button below to see your previously submitted score from last week. For Time: 30/21 Calorie Row, Rest :30s 30/21 Calorie Row, Rest :30s 30/21 Calorie Row ... Rest 2:00... 30/21 Calorie Row, Rest :30s 30/21 Calorie Row, Rest :30s 30/21 Calorie Row Score is total time across the entire piece, to include rest periods. Set a clock in the background to use.

---------- "It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change." – Charles Darwin There’s a reason why we are still here on Earth, no less, the dominant creature. We adapt. Yet the very thing that pushed us to where we are today, we find ourselves running from. Avoiding. Making excuses not to embrace, sometimes without even us being aware that it’s happening. But think about it. This didn’t happen by accident. We didn’t get here by chance. We *thrive* in an environment that changes. It makes us better. We get knocked down, flat on our face, embarrassing enough… but come back up stronger. We learned. And it happens again. And we come back stronger, *again*. Because we don’t have a massive predator chasing us down every day, we have the luxury to lie dormant. To push away change. But this is a dangerous, horrible pitfall that is all too enticing. We know what challenge, adversity, and healthy stress brings. A better version of ourselves. When we find ourselves struggling today, take a step back. Realize for just a moment, in the ucomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… who knows where we can go. If we don’t, we know exactly where we’ll be tomorrow. Exactly where we are today. Hell no. Let’s keep moving.

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