Wod

<p>| rest as needed</p><p>| do not use a belt – breathe into your belly &amp; brace your corebefore you start a lift.</p><p> </p><p> </p>

<p>| we are looking for consistent pace</p><p>| Shuttle Run = 8m in &amp; out</p>

<p>| keep weight for the Flys super light and focus on perfect form</p><p> </p><p> </p>

<p>| Score = total Burpees</p>

<p>| rest as needed</p><p>| breathe into your belly &amp; brace your core before you start a squat – only breathe at the top</p>

<p>| you can switch arms if you like on the Lunges</p><p>| you have to alternate legs on the Step Ups</p><p>| place the Dumbbell wherever you like</p><p>| add the weight to your personal comments</p>

<p>| if you fall of pace – rest 1 minute (3 intervals) and continue</p><p>| if you still struggle scale reps down</p>

<p>| you can either Snatch or Clean &amp; Jerk the Dumbbells on the Devil Presses</p><p>| use two Dumbbells</p>

<p>| you should be able to get the gymnastics out of the way quick – like 5 sets max.</p><p>Otherwise scale down reps</p>

<p>| go heavy but not super heavy</p><p>| we are looking for 4-5 sets here</p><p>| add weight to your workout comments</p>

<p>| use 80% of your 1RM Power Snatch&nbsp;</p><p> </p><p> </p>

<p>| fast singles are the way to go here&nbsp;</p><p>| stay close to the bar</p>

<p>| start with 50% in set 1 and build to a heavy Double in set 6</p><p>| focus on a vertical Dip &amp; Drive</p><p> </p><p> </p>

<div data-container="" class="margin-top-xs"><div data-block="Common.HTML_Inject" class="OSBlockWidget" id="b21-l2-1283_1-b10-$b4"><div data-container="" class="html-to-inject" id="b21-l2-1283_1-b10-b4-div_to_inject"><p>| One Shuttle Run = 10m in &amp; out (20m)</p><p>| you can Push Press, Push Jerk or Split Jerk the bar</p><p>| Shoulder to Overhead from the ground</p><p>| you should be able to knock the Double Unders in one minute.<br />Otherwise scale down accordingly</p></div></div></div>