Beginner 6am & 7:30pm
(A) 10 x 100m Sprints EMOTM (If you do not make the time sit 1 out then start again on the next minute)
(B) Strict Press-Technique & Progressions
(C) Practice a skill
Intermediate 6am, 9:30am & 6:30pm
(A) 100m Sprint EMOTM for 10mins
(B) 3RM Strict Press
(C) Practice a skill
(C) Practice a skill
Advanced 9:30am & 5:30pm
(A) 10 x 100m Sprints EMOTM
(B) 3RM Strict Press & 3RM Overhead One Legged Squats
Focus- (A) Record your slowest and your fastest (B) Alternate between movements
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