Author: weeanja

| this is for quality

| keep the bar close to your body an don’t use your hips – just pull with your arms

| use a weight that you can move unbroken

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| as always – adjust reps as needed

| the first 2 rounds shoul feel comfortable

| keep reps consistent troughout
| rest between reps only as long as needed

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| you can hold the Dumbbells in Farmers Carry or place them on your shoulders

| alernating on the Step Ups

| don’t do too many sets in the 10 minute window

| go heavy & ring the bell

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| the Deadlifts should be light

| Shuttle Run = 8m In & Out

| keep reps consistent throughtout

| rest between reps only as long as needed

| go for challenging Jumping Pull Ups as scaling

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| find a consistent pace on the Burpees

| don’t start too hot

| Tempo

10s negative

10s hold in bottom

10s up

0s pause at the top

| stick to the tempo

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| Squat or Power Snatch

| don’t do too many sets in the 10 minute window

| go heavy & ring the bell

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| we are looking for consistent rounds

| focus on fast transitions

| try to finish the rounds unbroken

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| every round hast a TimeCap of 02:45 min

| find a consistent pace on the Ergs & try to breathe ont the Barebell Movements

| alternating on the Step Ups

| light weight

| focus on perfect form and try to keep the bar as close as possible on the Muscle Snatches – elbows high and only use your arms

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| as always – adjust reps as needed

| the first 2 rounds schould feel comfortable

| work from the rig

| don’t jerk

| don’t do too many sets in the 10 minute window

| go heavy & ring the bell

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| break the Toes to Bar early & do small sets with short rest