Quick Reminder:

  1. Coach Andrew’s Rowing clinic already has 4 spots sold out BUT you can claim one of the 3 remaining by clicking this link!.

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Mindset:

“I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.”
–Frank Lloyd Wright

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Nutrition:

Refined sugars deplete your body’s minerals like calcium, magnesium and potassium….. your muscles best friends.

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Movement:

A. Mobility:
-Crossover Symmetry
10 Reps Reverse Fly
10 Reps Victory
-Accumulate 2 minutes in the bottom of squat with KB

B. Skill/Strength:

Hang Snatch – 20 minutes to Heavy Single

-With Barbell 5 Power from the Power, 5 Power from the Hang, 5 OHS, 5 Hang Snatches
-NO PRESS OUTS
-If you POWER, you MUST DO AN OHS. Then go down in weight so you can full snatch.

C.WOD:

For Time –
50 KB swings (53/35)
40 Goblet Squats (53/35)
30 Pull ups
200m run

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Recovery:

Walk 200m, Crossover Symmetry 10 reps Reverse Fly, 10 Reps Victory