3RM KB OHS & Strict Pullups, Snatch & Rope Climbs, Abmat Situps & HR PushUps

Kids3 :45pm & Super Youth 4:30pm

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

(A) OHS-Work 3 Reps at a time within the limitations of your movement

(B) Rope Climbs-Technique & Progressions

(C) Individually for time-5,4,3,2,1 Power Snatch 40/30kg, Rope Climbs 12ft

or

(C) In teams of 2 for time-10,8,6,4,2 Power Snatch 40/30kg, Rope Climbs 12ft

Intermediate 6am & 9:30am 6:30pm

(A) KB OHS-Technique & Progression(If mobility is an issue work mobility, if not work towards a 3RM) 

(B) Individually for time-5,4,3,2,1 Snatch 50/35kg, Rope Climbs 15/12ft

or

(C) In teams of 2 for time-10,8,6,4,2 Snatch 50/35kg, Rope Climbs 15/12ft

Advanced 9:30am & 5:30pm

(A) 3RM KB OHS & 3 Sets of Max Rep Strict Pulllups 

(B) Individually for time-5 Snatch 55/35kg 5 Rope Climbs 15/12ft, 4 Snatch 65/40kg 4 Rope Climbs, 3 Snatch 75/45kg 3 Rope Climbs, 2 Snatch 85/50kg 2 Rope Climbs, 1 Snatch 95/55kg 1 Rope Climb

(C) Individually for time-5 Rounds 20 Abmat Situps, 20 HR Pushups

Focus- (A) You can perform more then 3 sets but score your best 3 sets (B) Warm Up with Tall Snatch-Demo (C) You can do this in the warm up area at 6:30