Wod

| 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

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| we are looking for consistent rounds

| as alwasy – adjust reps as needed

| the first 2 rounds should feel comfortable

| quick singles on the Snatches

| Shuttle Run = 8m In & Out

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

| go heavy & ring the bell

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| try to stay consistent with the cals

| if you’re on the bike, don’t look for excuses

| swearing is allowed

| Shoulders on top of the bar

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| switch after every full round

| Bear Walk = 8m In & Out

| go hard – recover fast

| light = you can almost run with the sled

| moderate = fast walking pace

| heavy = walking pace

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| the Dumbbell should be heavy – you should not be able to go unbroken here

| make sure to pace the Wall Balls & Row, so you can attack the Snatches

| push the Pul Ups a bit – sligh drop off over the rounds is okay

| reps do not need to be unbroken

| recovery row in minute 3

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| you can Power, Muscle or Squat Snatch

|scale the weight accordingly to make sure to get to the round of 9 Snatches

| you can also do weighted Chin Ups

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| try to keep rounds consistent

| be explosive in your hips

| keep reps consistent

| rest between reps only as long as needed

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| make sure that one hand touches the ground on each sid of the Shuttle Runs

|move at a steady pace

| no misses

| stick to the pause

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| keep reps consistent over all rounds

| scale down as needed

| you don’t have to do DT unbroken