Monday, March 18

19.4 Retest Day for anyone who would like to retest. We'll spend the majority of our time today on the Snatch following with a 3 Rd Wod to finish. ACTIVATION Rotating Stations Every 1:00, for 12 (2 Rounds): Station 1 - :50s Row (light pace) Station 2 - :40s Warrior Squats + 5 Air Squats Station 3 - :50s Row (light pace) Station 4 - 5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts Station 5 - :50s Row (light pace) Station 6 - 2 x 3-Position Muscle Snatch + 5 Overhead Squats

Snatch (Emom 11 + 3 x 1)

On the Minute x 11: Minute 1 @ 70% Minute 2 @ 75% Minute 3 @ 80% … Minute 4 - Rest Minute 5 @ 75% Minute 6 @ 80% Minute 7 @ 85% … Minute 8 - Rest Minute 9 @ 80% Minute 10 @ 85% Minute 11 @ 90% Not on the clock: 3 Singles at 85% A total of (12) singles. (9) of those are inside the "On the Minute" portion. Following, we'll reduce to 85% for our (3) final singles, where athletes rest as needed between sets.

High Ball (Time)

3 Rounds: 100 Double-Unders 50' Bear Crawl 5 Rope Climbs (15') 10 Power Snatches (115/80) Rx+ HS Walk, (155/105)

---------------- "Our patience will achieve more than our force." - Edmund Burke We are emotional beings. And we can only be rational, after we’ve been emotional. When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What is different, in comparison to the explosive nature of a "hot head" is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought. Abraham Lincoln exercised this understanding through what is known as "hot letters". When he became fuming mad, overcome with emotion, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then he would fold it up, place the letter in his desk drawer, and... never send it. Think through the last time we lost our cool on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

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