3 x 1 Snatch Grip Pulls, 15-12-9-6-3 Hang Power Snatch, OHS, Ring Dip

Kids3 :45pm & Super Youth 4:30pm

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

(A) Ring Dips-(If proficient do ring dip in part B instead of Push Ups. Pre-requisite to practice Ring Dips is a strict Pushup. If you are unable to do strict pushups complete 3 sets of 3-5 reps during part A and do HR Pushups in part B )

(B) Individually for time-15-12-9-6-3 Hang Power Snatch 40/30kg, Pushups

or

(B) In teams of 2 for time-30-24-18-12-6 Hang Power Snatch 40/30kg, Pushups

Intermediate 6am & 9:30am 6:30pm

(A) Muscle Ups-(If proficient muscle up to ring dip in part B. Pre-requisite to practice Muscle Ups is an Unassisted Ring Dip. If you are unable to ring dip complete 3 sets of 3-5 reps at the lightest band possible and sub Pushups for Ring Dips in part B)

(B) Individually for time-15-12-9-6-3 Hang Power Snatch 40/30kg, OHS, Ring Dip

or

(B) In teams of 2 for time-30-24-18-12-6 Hang Power Snatch 40/30kg, OHS, Ring Dip

Advanced 9:30am & 5:30pm

(A) 3 x 1 Snatch Grip Pulls at 3RM SGDeadlift Weight 

(B) Individually for time-15-12-9-6-3 Hang Power Snatch 50/35kg, OHS, Ring Dip

Focus- (A) Snatch Pull Demo  (B) For the ring dip, you will start with a muscle up