"Things turn out best for the people who make the best of the way things turn out." -- John Wooden
This isn’t about optimism.
This is about opportunity.
Urban Meyer coined the equation "Event + Response = Outcome".
A simple three-word phrase that speaks to the power of choice.
When an event takes place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does not change… but the outcome, based on our response, dramatically can.
We are always in control. We just need to take it.

BANDED STRETCHES - Light Band
2 Rounds
0:15 Band Pull Aparts
0:15 Band Pass Throughs
0:15 Downdog to Push Up
0:15 Lying Chest Opener Stretch

LOWER BODY MOBILITY
10 PVC Overhead Squats
0:30 Spiderman Stretch
0:30 Runners Lunge (focus on stretching ankle)
0:30 Alternating Lateral Lunge (take elbow and drive knee out)
0:30 Squat Hold
10 PVC Overhead Squats

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Snatch Grip Behind the Head Push Jerks
5 Snatch Grip Deadlifts
1 Snatch into 1 Overhead Squat from. . .
The Pocket
Above The Knee
Mid Shin/ The Floor
3 Squat Snatches from Mid Shin/The Floor

LIGHTWEIGHT
3 Pausing Snatches (0:03 pause in the catch)

Choose based off of ability. If unsure, consult a coach.

10 Scap Retractions
5 Kip Swings

EMPTY BARBELL
200 Meter Row
12 Overhead Squats
6 Knees to Chest

PRACTICE ROUND
200 Meter Row
12 Overhead Squats
6 Toes to Bar

MOBILITY
1:00 Forearm Stretches
1:00 Coach Stretch (each side)

AMRAP 2-2-2-3:
50 Hollow Body Rocks
Remaining Time Max Double Dumbbell Reverse Lunges
Rest 1 minute between sets

500 METER ROW
-400m Ski
-1,000m Bike
-400m Run

OVERHEAD SQUATS
-Reduce Reps
-Reduce Load
-PVC Overhead Squats
-Front Squats
-Box Step Ups
-Push Press

TOES TO BAR
-Reduce Reps
-Toes to Space
-Knees to Chest
-21 Lying Knee Tucks
-30 AbMat Sit-ups
-1:15 Plank or Hollow Hold