Clean Pull, 12 Squat Cleans 102/61kg, Row 1000m, Bodyweight Bench, O-Head Pistols

Super Youth 4:30pm

(A) Pistol Squat Technique, Progressions (if you have a pistol practice overhead)

(B) Thrusters-EMOTM for 6mins 3 Reps @ 80% of 1RM.

(C) Indvidually for time-Row 1000m, !00 Double Unders, 10 Pistol Squats

Beginner 6am & 7:30pm

(A) Thrusters-Work within the limitations of your movement

(B) Indvidually 5 Rounds-Row 300m, 20 Double Unders, 10 Air Squats

Intermediate 6am & 6:30pm

(A) Pistol Squat Technique, Progressions (if you have a pistol practice overhead)

(B) Thrusters-EMOTM for 6mins 3 Reps @ 80% of 1RM.

(C) Indvidually for time-Row 1000m, !00 Double Unders, 10 Pistol Squats

Advanced 5:30pm

(A) Clean Pull Heavier then 1RM Clean

(B) Individually for Time-12 Squat Cleans 102/61kg 3min Recovery into C

(C) Indvidually for time-Row 1000m, !5 Bodyweight Bench Press, 10 Overhead Pistol Squats 15/10kg

   

Focus- (A) Click Here For Demo (B) 8min Cap (C) If you don't have a bodyweight bench press scale no less then 75% Bodyweight