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Mindset:

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”
–Henry Haskins

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Nutrition:

Bromelain is an enzyme found in pineapple. It is used for reducing inflammation… great for arthritis or sore joints. So eat some delicious pineapples

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Movement:

A. MWOD:

Crossover Activation Incline + (8 reps, 2 sec pause at end range)

Crossover Activation 90/90 (8 reps, 2 sec pause at end range)

Front rack stretch

B. Skill:

5 min PC tips/ drills,

5 min PU tips/ drills

*Key faults on PC: no getting full hip ext, landing with knees forward vs butt back, slow elbows

**Key faults on PU: elbows out, loose core/ worming, lacking full ROM (chest to floor/ full lock out)

C. WOD:

“The Chief”

Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes:

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Then Rest 1 minute, Repeat 5 times

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Recovery:

Crossover Recovery Incline + (10 reps, 6 sec negative)

Crossover Recovery 90/90 (10 reps, 6 sec negative)

Pec smash/ quad smash