WARM UP

PART 1 WEIGHTED Pull-Up

For total load: 5 sets of 2

PART 2 “Harbormaster”

5 Rounds For Time:
20 Pull-ups
30 Ab Mat Sit-ups
400 Meter Row
50 Double Unders (75 single unders)

Rest 2 Minutes

*Score = Time it takes to complete the workout, including rest

AFTER CLASS

[Olympic Lifting]
[PART 1]
3-5 Sets:
1 Snatch Pull
1 Squat Snatch

[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean

DAILY MINDSET

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.