1RM Overhead One Legged Squat, 9-7-5-3-1 Hang Snatch, Bar Muscle Ups, 3 sets of max Kipping TTBar

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

(A) Hang Snatch-Work to the limitations of your movement

(B) Pull Ups & Ring Dips-Pre-Requisite to practice RIng Dips is a Strong Strict Push Up. If you are unable to do a Ring dip complete 3 sets of 3-5 reps of strict pushups. If you are unable to complete Pullups R'xd complete 3 sets of 3-5 at the lightest band possible

(C) Individually for time-9-7-5-3-1 OHS 40/30kg, TTRing 

Intermediate 6am, 9:30am or 6:30pm

(A) Hang Snatch-Work to the limits of your movement

(B) Bar Muscle Ups-Pre-Requisite to practice Bar Muscle Ups is a Strong C2Bar & Ring Dip. If you are unable to do a C2Bar or a Ring dip complete 3 sets of 3-5 reps at the lightest band possible

(C) Individually for time-9-7-5-3-1 OHS 50/35kg, TTBar

or

(C) In teams of 2 for time-9-7-5-3-1 OHS 50/35kg, TTBar each athlete (Athlete B must hang from the bar after completing their 9th TTBar until Athlete A completes 9 OHS. Then they can swap. This pattern continues throughout the rep range)

Advanced 9:30am or 5:30pm

(A) Mobility WOD-Rounded Lumbar in the squat

(B) 1RM Overhead One Legged Squat

(C) Individually for time-9-7-5-3-1 Hang Snatch 61/43kg, Bar Muscle Ups

(D) Individually complete-3 sets max reps kipping TTBar

Focus- (A) If you come onto your toes focus more time doing mobility (B) 1 Rep each leg (C) Warm Up with Tall Snatch + High Hang Snatch + Hang Snatch to starting weight (D) These need to be continuos movements