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Today is all about hard work, understanding the process, and staying positive. There are hard days, uphill battles, and struggles. Keeping a sharp focus regardless of how you feel, how you're body feels, and paying attention to only the positives. I won the day. I busted my ass. I have no regrets. Mandatory work, listed in suggested order: 1. Warm-up Row 2k This is what we call a “weakness warm-up”. 7:30 (1:52, 1:56, 1:56, 1:48) 2. Met-Con For Time: 60 Wallballs 30lbs 15 Deadlifts 315/205lbs 40 Wallballs 10 Deadlifts 315/205lbs 20 Wallballs 5 Deadlifts 315/205lbs 10:47 3. Olympic Lifting Every 2:30 for 4 Rounds 6 Touch and Go Squat Snatch @70-80% Start at 70%, only work up if they feel smooth. #155x6, 165x6, 175x4, 185x4 4. Interval Work 3 Rounds 30 Hang Power Snatch 95/65lbs 20 HSPU Rest 2 Minutes 2:44, 2:44, 2:47 (worst my grip/hands have EVER felt).

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