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It's not really about the competition. Your biggest challenge in a race is yourself. You're often racing against time. You're frequently running everything through your mind. You're always competing against preconceived ideas. It's not really the person n

In preparation for the Open we're backing off of the volume a bit this week. Not doing the Open? Thats fine a reload week/half week is still a good thing.  We are still going to move some weight but our goal is for it to be technically sound,light and FAST! For our skill session we will be working on the Power Clean and Power Jerk and follow it up with prepping then WOD skills/ Pay attention to the first few minutes of the video. Notice how fast the bar moves. The weight are light for these lifters but they are a few days out from a competition and their focus is on keeping the bar in position and moving it as fast as possible. They aren't dropping under it very deep because they A) don't need to, B) are keeping their legs fresh  & C) their focus is on pulling and jerking speed. Start the WOD off with a hard row sprint or 200m run. The fresh air will be nice in the lungs and 2 x 200m won't kill anyone. If the weather goes all Ohio on us we'll stay inside and row. The row/run piece should be all out ,sex organs to the wall. Hop off the rower, grab the bar and do one unbroken set of fast ass thrusters. Then a big deep breath and 12 pull ups. This shouldn't take any more than 8-10 minutes. It's short, move fast!     POWER ATG link