Wod

| reps are performed unbroken

| only rest as needed in between sets

| x should be consistent over all rounds

| if you do MURPH tomorrow – save your hands and don’t go all out

.

| all style of Snatches allowed

| Score = total Snatches

| start with 50% and build to a heavy set of 5 Overhead Squats

| keep elbows locked all the time

| keep the bar in the center of gravity

| Score = heaviest set of 5 Overhead Squats

.

| the Thrusters should be heavier to what you ususally usw

| Score = Time

| try to make every lift look the same

| use the Dropping Mats if necessary

.

.

| 1 lane = 8 meters

| make sure that both feet are clearly behind the line on the Carry

| Score = time (each round)

| be efficient and focused with your Double Unders

| keep arms near to your body

| Score = full completed rounds

.

| the Sit Ups and Clean & Jerks are performed in the same minute

| switch arms on the Clean & Jerks after 5 reps

| if you are not sure how hard you can go on the Rower, then start a little easier than you think and increase in the second half of the EMOM

| Score = total calories Row

| start with 60-70 % and build to a heavy set of 3 Snatches

| use your legs and dip & dive as vertical as possible

| push your legs into the ground

| Power or Squat Snatch is allowed

| Score = heaviest set of 3

.

| try to keep your rounds consistent

| go fast & recover fast(er)

| Score = total time (including rest of 3 minutes)

| go hard – this should be intensiv

| Score = total time (inkluding rest)

| no need to go unbroken on the Barbell Movements

| Score = total time

| Dead Stop Deadlifts – reset after every rep

| focus on good form and a controlled way down

| use your legs, push the floor away & keep back straight

.

| the rep scheme is just a rough guideline – you should be able to hold the same reps within each EMOM – try to increase reps in the second EMOM

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

| stay snappy & finish your extension before you go under the bar

| Score = your 85%

.

| 1 Shuttle Run = 8m In & Out

| keep the Shuttle Runs steady and try to go unbroken on the Thrusters

| Score = total reps

| we are looking for consistent sets here

| don’t sprint the Bike – we are looking for 40-50 seconds of work

| Score = total Chest to Bar Pull Ups

.

.

| the weight of the Shoulder to Overhead should be challenging, ideally you can get at least the first round unbroken

| Shoulder to Overhead from Rig is allowed

| Score = total Air Squats