Bench Press D/E 9 x 3 @ 50% + Red/Orange & Yellow Bands, Banded Ring Dips & Strict KTE, 5 Rounds 5 Thrusters 70/50kg, 10 Weighted Box Jumps, 15 Situp2Wallball

Training When you don't want to

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

(A) Split Jerk-Work within the limitations of your movement

(B) Individuslly-5 Rounds 5 Thrusters 40/30kg, 10 Box Jumps 20/12inch box, 15 Abmat Situp 

Intermediate 6am, 9:30am & 6:30pm

(A) Split Jerk-Work to the limits of your movement

(B) In teams of 2-5 Rounds 10 Thrusters 60/40kg, 20 Box Jumps 24/20", 30 Abmat Sit Ups 

Advanced 9:30am & 5:30pm

(A) Bench Press D/E 9 x 3 @ 50% Floor Press 1RM + Red/Orange + Yellow Bands

(B) Upper Body Accessories-Banded Ring Dips 3 x 12, Strict KTE

(C) Individually for time-5 Rounds 5 Thrusters 70/50kg, 10 Weighted Box Jumps 2 x 16/12kg 12inch box, 15 Situp2Wallball 9/6kg 

Focus- (A) Louie Simmons Thoughts on D/E (C)