SSS Circuit 1, Split Jerk to your limits, PB Ladder Clean & Bar Muscle Up

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

(A) 1 Power Clean + 1 Front Squat-Work to the limitations of your movement

(B) Pull Ups-3 sets of 3-5 reps at the lightest band possible. If you can do unassisted pull-ups 3 sets of max reps

(C) Individually for time-5 Rounds 10 Push Press 40/30kg, 200m Run

or

(C) In teams of 2 for time-5 Rounds 20 Push Press 40/30kg, 200m Run

Intermediate 6am, 9:30am or 6:30pm

(A) Clean-Work to your limits

(B) Bar Muscle Ups-Technique & Progressions (If proficient accumulate AMRAP during part C. Pre-requisite to practice Bar Muscle Ups is a strong C2Bar. If you can't get the bottom of your chest to the bar then practice 1 rep at a time)

(C) Individually for time-5 Rounds 10 Push Press 50/35kg, 400m Run

or

(C) In teams of 2 for time-5 Rounds 20 Push Press 50/35kg, 400m Run

Advanced 9:30am or 5:30pm

(A) Shoulder Strength & Stability Circuit 1

(B) Split Jerk-Work to your limits

(C) Individually complete-PB Ladder 5,4,3,2,1 Clean & Bar Muscle Ups

Focus- (A) Do this in the warm up area (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