Box Squat, Tall Snatch + High Hang Snatch, PB Ladder OHS & Rope Climbs Roof/15ft

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

(A) 1 Power Snatch + 1 OHS Squat-Work to the limitations of your movement

(B) Rope Climb-Technique & Progressions (If proficient do rope climbs in part C. If not, sub 5 strict pull-ups in part C)

(C) Individually for time-5 Rounds 10 Power Snatch 40/30kg, 2 Rope Climbs 15/12ft

or

(C) In teams of 2 for time-5 Rounds 20 Power Snatch 40/30kg, 4 Rope Climbs 15/12ft

Intermediate 6am, 9:30am or 6:30pm

(A) OHS-1RM

(B) Rope Climb-Technique & Progressions (If proficient do rope climbs in part C. If not, sub 5 strict pull-ups in part C)

(C) Individually for time-5 Rounds 10 Power Snatch 50/35kg, 2 Rope Climbs 15/12ft

or

(C) In teams of 2 for time-5 Rounds 20 Power Snatch 50/35kg, 4 Rope Climbs 15/12ft

Advanced 9:30am or 5:30pm

(A) Box Squat

(B) Tall Snatch + High Hang Snatch-Warm Up to starting weight for PB Ladder

(C) Individually complete-PB Ladder 5,4,3,2,1 OHS & 2 Rope Climbs between sets Roof/15ft 

Focus- (A) Heavier then last time (B) Work from Racks (C) Add 2.5kg to your current PB for your clean. This will be your weight for 1 rep. Take 10/7.5kg off for your 2 rep weight, another 10/7.5kg for 3 reps, etc. So your starting weight for 5 reps will be your current PB + 2.5kg - 40/30kg. The rules for a PB ladder  are as follows. If you miss 3 attempts on a weight you must wind the weight back to your previous weight and complete that rep range. You may increase the weight again for your next rep range