Wod

| the start position of each rep gets lower

| keep shoulder on top of the bar & push your legs into the floor

| arms long & relaxed

| 5 single reps per set with 10 seconds rest between the reps

| focus on a vertical extension & keep the bar close

| we are looking for a consistent pace over the whole workout

| the final set is your core set – give everything you have and get as many quality & unbroken reps as possible

| choose the rep scheme as you like

| rest as needed

| rest ideally 90 seconds

| learn to go hard but don’t overpace in the first minutes

rest as needed

| 1 Shuttle Run = 8m In & Out

| you have to complete sets of X reps – not more, not less. So after every X reps drop from the bar

| work with the clock. Like go every x seconds or so

| both moovements performed in the same minute

| do one Clean – reset – do another Clean and go directly into the Jerks

| rest as needed – ideally 90s

| we are looking for a consistent pace

| 1 lane = 8m

| tighten your core while the Suitcase Carry

| try different progressions

| find you scale for future Pistol workouts

| try different progressions

| find your scale for future Pistol Workouts

| Score = total time (no rest included)

| try to keep rounds consistent