1RM Box Jump & Box Squats, 15 Front Squats @ 85% 1RM, 5 Rounds 10 Hang Power Clean 60/40kg, 20 Russian Swings & 60 Double Unders

KIds & Super Youth

Beginner 6am, 9:30am & 7:30pm

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

(B) Double Unders Technique & Progression(If your proficient accumulate as many reps in between sets of squats)

(C) Individually for time-5 Rounds 1 Box Jump 30/24", 5 Hang Power Clean 40/30kg ,10 Russian KB Swing 28/20kg

or

(D) In teams of 2 for time-5 Rounds 2 Box Jump 30/24", 10 Hang Power Clean 40/30kg, 20 Russian KB Swing 28/20kg

Intermediate 6am, 9:30am & 6:30pm

(A) Front squat 15 Reps @ 85% of 1RM in the least amount of sets possible 

(B) Practice Double Unders In between sets of Front Squats

(C) Individually for time-5 Rounds 1 Box Jump 32/26", 5 Hang Power Clean 50/35kg ,10 Russian KB Swing 32/24

or

(D) In teams of 2 for time-5 Rounds 2 Box Jump 32/26", 10 Hang Power Clean 50/35kg, 20 Russian KB Swing 32/24

Advanced 9:30am & 5:30pm

(A) 1RM Box Jump & Box Squats Technique 

(B) In the least amount of sets-15 Front Squats @ 85% 1RM 

(C) Individually for time-5 Rounds 10 Hang Power Clean 60/40 ,20 Russian KB Swing 32/24, 60 Double Unders

Focus- (A) Box Squat Demo (B) Take as much rest as needed between sets (C)