Wod

| perform complex unbroken

| hang = above knees

| Barbell Conditioning

| try to look every rep like the same

| try to go for consistent rounds

| we are looking for consistent reps

| focus on fast transitions

| every 4 rounds you get 2 minutes rest – this allows you to go a bit faster than usual

| perform the pause on all 3 reps

| pause only on the way up

| Shuttle Run = 8m in & out

| choose a weight on the Overhead Squats which is challenging, you should still be to get the reps out of the way in max 2-3 sets

| Tempo

2 seconds negative

1 second pause in bottom

X fast pull

2 seconds hold on top

| we are looking for consistent rounds – don’t make the mistake to go all out in round 1

| 40 seconds rest is not a lot in between the rounds

| you have to perform 5 reps and drop down from the bar

| repeat this for 6 sets and 3 rounds

| the rest between the sets is as needed

| this workout will be long

| don’t go too hot in the first rounds

| perform 3 Squats, rest 20s, perform 2 Squats, rest 20s, perform 2 Squats, rest 20s, perform 1 Squat

| keep rest between sets by 2-3 minutes

| make a game plan and stick to it

| no need to go heavy here

| the goal is to work for the full 2 minutes

| make sure that one knee touche the ground on the Lunges

| shorten ROM with Abmats on the Handstand Push Ups

| score = total reps

| we are looking for consistent reps over all rounds – so choose a rep scheme and stick to it

| ideally reps are performed unbroken

| we are looking for fast transitions