Wod

| perform reps unbroken

| focus on speed under the bar

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| start each round a bit easier than you think

| all reps performed as singles

| don’t drop the bar – controlled way down

| no Touch & Go

| you can share a Barbell and change plates with your partner in the rest time

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| Shuttle Run = 8m In & Out

| no need to work for the whole 30 seconds – the goal is to stay consistent over all rounds

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| Score = Burpees in total

| in Round 1 you perform 18 Thruster and in the remainder of time as many Burpees as possible.

| round 2 starts with 15 Thruster, round 3 with 12 Thruster an so on

| focus on movement efficiency

| keep he bar close – especially on the way down

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| split the Pull Ups early on – small sets with short rest

| all reps performed as singles

| Touch & Go is not allowed

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| be explosive after the dip

| make every rep look like the same

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| we are looking for consistent rounds

| you should be able to complete the Snatches unbroken – scaling

| x = reachable but challenging

| the goal is to hold the same reps for 10 minutes

| you can also choose Kipping chest to Bar Pull Ups

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| choose reps accordingly to your level – the goal is to get the reps in 45s out of the way

| 1 Shuttle Run = 8m In & Out

| reps need to be unbroken – rest as needed

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| you shoukd be able to finish the res in around 45s

|the first two rounds should feel comfortable

| touch and go allowed – but perform the eccentric controlled – no heavy bounce

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| there is a 2:30min TimeCap for each round – so scale the Toe to Bar if necessary

| try to keep rounds consistent