3RM Push Press, 5 x 1 Clean Grip Pulls, 10.......1 HPClean, Thrusters & 300 Double Unders

Beginner 6am & 7:30pm

(A) Push Press-Work within the limitations of your movement

(B) In teams of 2 for time-10,9,8,7,6,5,4,3,2,1 Hang Power Clean 40/30kg, Thruster, 20 Double Unders

Intermediate 6am & 6:30pm

(A) 3RM Push Press

(B) In teams of 2 for time-10,9,8,7,6,5,4,3,2,1 Hang Power Clean 50/35kg, Thruster, 30 Double Unders

Advanced 5:30pm

(A) 3RM Push Press

(B) Build to 5RM CGDeadlift weight (see pic above part B or if you missed it 10kg heavier then your best clean or power clean) and perform 5 x 1 Clean Grip Pulls (Note:This not a clean high pull)

(C) Individually for time-10,9,8,7,6,5,4,3,2,1 Hang Power Clean 50/35kg, Thruster, 30 Double Unders (20min Cap)

   

Focus-(A) You can rest in the rack  (B) Click For Demo (C) It's 10 Hang Power Clean then 10 Thrusters then 30 Double Unders. 

Coaches Points-(A) Watch for the re-bending knees  (B) Watch the demo video.It will explain the difference between a clean grip pull and a clean grip high pull (C)