Consistency. Its not only about turning up every day. Consistency involves replication of movement that requires constant practise of positions. Take the intensity out of your movement by removing load and speed, and engrain the patterns regularly so you brain and body have a seamless flow of info going both ways. Practise makes perfect. But turn up every day as well. Be consistent. Then own your wods.


Deadlift/Bench Press

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

* superset deadlift/bench


” El Camino “

20-18-16-14-12-10-8-6-4 reps of

Alt DB Snatch (22.5/15 kg )

1-2-3-4-5-6-7-8-9-10 reps of


*10 m OH Lunge between snatches and burpees.

**Alternate arms on lunge.