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Mindset:
“My first job was washing dishes in the basement of a nursing home for $2.10 an hour, and I learned as much about the value of hard work there as I ever did later.”
–Douglas Preston
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Nutrition:
Get familiar with ghee. – This is one beautiful source of fat. It’s made from butter but has been “clarified” by having all of the impurities removed from it. It’s buttery flavor makes just about anything taste better.
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Movement:
A. MWOD/Warm-Up:
Coaches Choice with a focus on opening up the Front Rack position Overview of Split Jerk footwork
B. Weightlifting:
Work up to 60% of 1RM Clean & Jerk then, as a class, complete: 10min EMOM:
1 Hang Clean & Split Jerk
*The weight is light – move with perfection.
C. Metcon:
“Michael”
3 rounds for time:
Run 800m
50 Back Extensions
50 Sit-Ups
*30min Time Cap
*Back Extensions can be replaced by Supermans
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Recovery:
Calf stretch/smash
Reverse Hyper
