Saturday, 30 July

Warm Up


90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (Rx: 135/95) (Scaled: 95/65)

*Score = Rounds + Reps

In Teams of 3, with one partner working at a time, athletes will complete 90/70 Calories on the Rower, before moving on to 60 Toes to Bar, and finally 30 Power Snatches.


3-4 Sets of 8-12 Reps:
A. Sorenson Hold (3-4 x 60-90 Seconds)
B. Plate Pinch (3-4 x Max Hold)
C. Single Legged RDL (Each)


“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we werepsyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.


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