"We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are." – Bill Watterson
There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach our goals, we need to hard-wire ourselves 24/7 with thoughts of how to improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.
When we celebrate our victories, we feel good. On a biological level, there is a "dopamine" release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other hand, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.
Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

0:30 Active Samson Stretch
0:30 Plank Shoulder taps
0:30 Arm Circles (backwards)
0:30 Arm Circles (forwards)
0:30 Jumping Jacks
0:30 Active Twisted Cross
0:30 Pausing Glute Bridges
0:30 Single Unders
0:30 Calf stretch on post (left)
0:30 Calf stretch on post (right)

TECHNIQUE & BUILD [10:00 - 14:00]
DUMBBELL SNATCHES
10 Alternating Dumbbell Deadlifts
3 Dumbbell High Pulls (Each Arm)
3 Single Dumbbell Strict Presses (Each Arm)
6 Alternating Dumbbell Snatches
6 Alternating Dumbbell Snatches

DOUBLE UNDERS
30 Single Unders
0:30 Fast Single Unders
20 Penguin Hops
20 Double Unders

PULL-UPS
0:30 Hollow Hold
0:30 Superman Hold
10 Scap retractions
5 Tight Kip Swings
1-3 Strict Pull-ups/ring rows
5 Pull-Ups

PRACTICE ROUND
20 Double Unders
5 Pull-ups
10 Dumbbell Snatches

MOBILITY
1:00 Banded Hamstring Stretch (each side)

Power Snatch Conditioning:
Build to a Heavy Single then…
Until You Can't Complete Work On The Minute:
Minute 1: 1 Power Snatch + 1 Box Jump
Minute 2: 1 Power Snatch + 2 Box Jumps
Minute 3: 1 Power Snatch + 3 Box Jumps
…
Add 1 Box Jump Per Round

Barbell: (70% Heavy Single)
Box: (30"/24")

DOUBLE UNDERS
-Reduce Reps
-150 Single Unders
-100 Plate Hops

PULL-UPS
-Reduce Reps
-Banded Pull-Ups
-Ring Rows
-Jumping Pull-Ups

DUMBBELL SNATCHES
-Reduce load
-Reduce reps
-Kettlebell Swings