Author: weeanja

| choose x that allows you to stay consistent over all rounds

| no need to go unbroken here

| make a game plan and stick to it

| Score = total reps

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| Shuttle Run = 8m In & Out

| find a weight that allows a proper technique on the Thrusters

| Score = time

| keep the bar close to your body by pulling your elbows high

| fast elbows & jump under the bar

| Score = weight

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| do not sprint the Row

| Shoulder to Overhead start from the ground

| Score = total reps of Wall Walks

| choose a moderately heavy object

| drop the weight after 20m and go directly into 200m run
| 100% effort
| Score = time (slowest set)

| the weight of the Power Cleans should not be heavier than 80% of your max Power Clean
| try to keep rounds consistent
| Score = total time

| keep your core engaged

| full range of motion

| Score = weight

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| try to push each section

| Score = time

every rep that misses +1 second in your Score

| choose a rep scheme and stick to it over all rounds

| ideally reps are performed unbroken

| Score = total reps (time in comments)

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| Min 1-4 is a regular EMOM

| Min 5-8 is the same movements and reps but for time

| take note of your time in the second part of the EMOM – this is your score

| Score = time (3 scores)

| focus on perfect form

| try to stay consistent

| that is a very intensive workout

| Score = rounds (total reps in comments)

| rest between the two reps about 20 seconds

| keep your back straight and use your legs

| don’t pull back to early with your back – stay on top of the bar until mid thigh

| controlled wy down – no dropping

| Score = weight

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| don’t collect a no rep on the Wall Walks

| Score = time

every rep that misses +1 second in your Score

| % of your 1 RM Snatch

| perform complex unbroken

| Hang = above knees

| Score = heaviest weight

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| consistent pace

| if you do this alone – rest/work 1:1

| Score = total time

| keep you engaged, stay hollow and try to steer the movement by pressing your palms and fingers into the floor
| if you‘re Freestanding Skills are good, do the EMOM
| Score = time

| try to keep rounds steady – do not sprint the first rounds
| choose between Power Snatches & Power Clean & Jerks / Push Presses
| Score = time

| % of your Power Snatch

| stick to the pause
| do single reps
| Score = weight

| perform alternating reps
| you should be able to perform 10+ reps in a row before resting
| that‘s a lower body muscular endurance as well as a mental toughness
| Score = time