Wod

| the percentages are just a rough guideline

| do only increase the weight if you hit all the reps within the 20s without misses

| Score = heaviest set

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| rest | work 1:1 means that you always rest as long your previous round took

| that allows you to push the pace

| Score = total reps

| try to keep upright as possible & keep the elbows up

| stick to the tempo & ideally let someone else count for you

| 3s negative, 2s pause in bottom,xs stand up, 1s pause at top

| Score = heaviest weight

| choose a rep scheme you can hold over all rounds – you can up- or downscale

| Overhead Squat starts from the floor – it should not ne heavier than 80 % of you Snatch

| Score = total reps (10 Double Unders = 1 rep)

| stay away from failure and always keep 1 rep in the tank
| engage your core
| we are looking for consistent reps throughout
| Score = total reps

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| 1 Shuttle Run = 8m Out & 8m Back
| you can Power or Squat Clean – Push or split Jerk
| we are looking for fast transitions
| Score = reps (2 Scores)

| basis is your 1 RM Clean & Jerk
| choose between Split or Push Jerk

| the Clean is a Squat Clean

| complex is performed unbroken
| Score = weight of set 7-8

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| stay consistent in your tempo | 1 Loop Run = 6 reps
| Score = total reps

| try to hold a consistent numberr of reps over all rounds
| Score = reps

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| make sure to stand all the way up on the Box Jumps
| we are looking for consistent splits – don‘t start too hot
| Score = total working time

| full range of motion – bar hits the chest on every rep

| obviously Set 1 is the most challenging one – in Set 2-4 you should focus even more on perfect technique

| Score = weight

| the difficulty on the Lunges increases

| Score = time (incl. rest)

| reps need to be unbroken

| just build to something heavy with good technique

| Score = weight of heaviest succesful complex

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| the 3 minutes rest allows you to push the pace

| try to keep both efforts consistent

| Score = time (incl. rest)

| try to stay upright as possible and push your knnes out

| stick to the tempo and ideally let someone else count for you

| 3s neagtive, 2s pause in bottom, xs stand up, 1s pause at top

| Score = weight

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| don’t start to hot – increase the pace in the last three rounds

| Devil Press is with two Dumbbells

| Score = time

| go directly from the Front Squats into the Wall Balls – DIRECTLY
| Score = reps of Wall Balls & weight in comments

| Sets of 3 reps on the Clean & Jerks may a good option
| Score = total reps