Clean Pull, Front Squat Max Reps, Double KB Push Press, Alternating Pistols & Double Unders

Super Youth 4:30pm

(A) ME Front Squat

(B) Pistols Technique, Progressions (if you have a pistol practice overhead)

(C) Individually for time-3 Rounds 15 Single KB Push Press 24/16kg, 15 Alternating Pistols, 50 Double Unders

Beginner 6am & 7:30pm

(A) Back Squat-Work within the limitations of your movement

(B) KB Clean & Push Press Technique, Progressions 

(C) Individually for time-3 Rounds 10 Single KB Push Press 24/16kg, 20 Air Squats 40/30kg, 30 Double Unders

Intermediate 6am & 6:30pm

(A) ME Front Squat

(B) O-Head Pistols Technique, Progressions 

(C) Individually for time-3 Rounds 15 Single KB Push Press 24/16kg, 15 Alternating Pistols, 50 Double Unders

Advanced 5:30pm

(A) Clean Pull to Goal Clean weight

(B) 3 sets Max Rep Front Squat @ same weight of A

(C) Individually for time-3 Rounds 15 Double KB Push Press 24/16kg, 25 Alternating Pistols, 50 Double Unders 

   

Focus- (A) Click here for Demo (B) If you don't have the front squat, no less then PB Clean weight (C)