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.

Strength 

Deadlift/Bench Press

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

* superset deadlift/bench

WOD

” 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

Burpee

*10 m OH Lunge between snatches and burpees.

**Alternate arms on lunge.