Author: weeanja

| use a spotter and be confident

| full range of motion

| Score = weight

| the reps on the Toes to Bar & Overhead Squats increase by 3 reps per round, while the cal stay alwasy the same

| keep a consistent pace and split the Toes to Bar early

| Score = total reps

| try different progressions with the Targets

| maybe smaller sets with short rest is the wy to go

| Score = reps

| no misses on the Snatches

| you should get at least 1min of rest between rounds – otherweise scale the cals

| Flow

Round 1: 15/12 cal – 3 Wall Walks – 5 Squat Snatches

Round 2: 15/12 cal – 3 Wall Walks – 4 Squat Snatches

| Score = time (5 Scores)

| % of 1 RM Power Clean

| perform complex unbroken

| hang = above knees

| Score = weight

| you can split the reps as you want – no order specified

| both feet touches the opposite side of the bar

| you can do Snatches or Clean & Jerks

| Score = time

| Deadlifts under fatigue

| keep your back straight and use your legs

| focus on a good form

| Score = weight

| Score = total backwards Single Unders

| full range of motion

| use your hips

| Score = weight

| find a weight that allows you to split the SDHP in max two sets each round

| Score = total reps

| make a game plan which allows you to finish the whole workout as fast as possible

| Score = time (incl. Rest)

| try to go for big sets on the Swings

| consistent pace on the Burpees
| Score = time

| perform as many reps as possible in a 1 min window
| go hard every set and get reps
| Score = reps – weight in comments

| Wall Balls have to be unbroken

| try to keep rounds consistent

| Score = total time

| % of 1RM Snatch

| perform complex unbroken

| hang = above knees

| Score = weight

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| start the workout with 200m Run

| Score = time

| focus on perfect form & try to be super explosive out of the bottom in Part B

| Score = weight

| don’t start too hot

| we are looking for consistent rounds

| Score = time (incl. rest)