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Wednesday…8/9/17

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Mindset:

“The only thing we have to fear is fear itself.”
–Franklin D. Roosevelt

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Nutrition:

One of the most hydrating foods to eat is cucumber, made up of 96% water. It contains electrolytes, which are minerals that include calcium, chloride, magnesium, phosphate, potassium, and sodium, which helps your body restore what it may have lost through dehydration. 

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Movement:

A. MWOD:

Pigeon pose 1 min ea side
Bergenger warm up

B. Skill: 24 min of empty barbell positional work, snatch grip
Power position: vertical torso, knees forward
Hang position: vertical shins, weight in mid-foot, shoulders over the bar, bar in contact with legs, active rhomboids/ mid-back
Set up (mid-shin): bar over ball of foot (not in contact with legs), arms are a straight line down to the bar, hip height varies due to length of femurs, knees should be out (its ok if they are touching your arms)
Slow/ controlled first pull (mid-shin to top of knee): back angle stays the same, weight shifts back slightly from forefoot to mid-foot

C. WOD:

Alt Tabata:

Burpees and Hang snatches (45/35) (16 rounds total)

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Recovery:

Quad Smash

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