High Hang + Hang + Clean, Clean Deadlifts, Clean & Jerks & Rowing

Super Youth 4:30pm

(A) ME Clean & Jerk

(B) Indvidually for time-5 Clean & Jerk 60/43kg, 500m Row/Run, 4 Clean & Jerk 60/43kg, 400m Row/Run  3 Clean & Jerk 60/43kg, 300m Row/Run, 2 Clean & Jerk 60/43kg, 200m Row/Run, 1 Clean & Jerk 60/43kg  100m Row/Run

Beginner 6am & 7:30pm

(A) Power Clean + Split Jerk-Work within the limitations of your movement

(B) Rowing Technique

(B) Indvidually for time-5 Power Clean 40/30kg, 500m Row/Run, 4 Power Clean 40/30kg, 400m Row/Run  3 Power Clean 40/30kg, 300m Row/Run, Power Clean 40/30kg, 200m Row/Run, 1Power Clean 40/30kg, 100m Row/Run

Intermediate 6am & 6:30pm

(A) ME Clean & Jerk

(B) Indvidually for time-5 Clean & Jerk 60/43kg, 500m Row/Run, 4 Clean & Jerk 60/43kg, 400m Row/Run  3 Clean & Jerk 60/43kg, 300m Row/Run, 2 Clean & Jerk 60/43kg, 200m Row/Run, 1 Clean & Jerk 60/43kg  100m Row/Run

Advanced 5:30pm

(A) High Hang Clean + Hang Clean + Clean to a max of 100/65kg

(B) Clean Deadlift heavier then goal clean & jerk weight

(C) Indvidually for time-5 Clean & Jerk 60/45kg, 500m Row, 4 Clean & Jerk 70/50kg, 400m Row, 3 Clean & Jerk 80/55kg, 300m Row, 2 Clean & Jerk 90/60kg, 200m Row, 1 Clean & Jerk 100/65kg, 100m Row

   

Focus-  (A) Click Here For Demo  (B) Click Here For Demo (C) If you need to scale the weight, only scale when you reach a weight that you miss. Then use the previous weight for the rest of the workout