Now you’re ready to do all the exercises one after the other – at the beginning 6-10 slow reps, maybe even holding the barbell at different positions for a few seconds to check your posture, joint positions. Alternatively, you can do every exercise for 30 seconds and build up to 60 seconds.
WAC 1 has learned you specific postural alignments and Olympic weightlifting movements. Some of you may already feel comfortable with this and are ready to go to WAC 2, others can use this first circuit to built up mobility, stability and capacity before starting the next circuit.
Our reference is to be able to do all exercises 60 seconds in a correct form with 10 / 15 or even 20 kg bar before starting with WAC 2.

1. High Elbow Pull Wide
2. Back Elbow Press
3. Overhead Squat
4. High Elbow Pull Narrow
5. Deadlift

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