Monday 12/27/2021

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Strength
Power Snatch Complex
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch 
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

WOD
“RED HANDED”
AMRAP 9: 
3 Hang Power Snatches 75#/55# 
3 Burpee Pull-ups 
6 Hang Power Snatches 75#/55# 
6 Burpee Pull-ups 
9 Hang Power Snatches 75#/55# 
9 Burpee Pull-ups 
...
[Add 3 Reps Per Round]
*Score = Rounds + Reps 
Example Score: if an athlete completes the round of 12's and 3 Hang Power Snatches into the round of 15's, their score would be 12+3

Friday 09/24/2021

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WOD
"ARMS WIDE OPEN"
For Time:
30 Hang Power Snatches 75#/55#
30 Double Dumbbell Push Press 50#/35# (Sub Handstand Push Ups for Rx+)
30 Overhead Squats 75#/55# 
30 Bar-Facing Burpees 
30 Hang Power Snatches 75#/55#

Cool Down
**MOBILITY**
Wrist Stretches:
1:00 Fingers Forward
1:00 Fingers Facing Out
1:00 Fingers Backward
1:00 Tops Down


## DAILY MINDSET
**“Give more. Give what you didn’t get. Love more. Drop the old story.”**
We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?