Jump from Knees Weighted, Box Squat, Deadlifts Speed Pulls, PB Ladder Split Jerk & Ring Rows

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

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

(B) Individually for time-21-15-9  Power Cleans 40/30kg, Ring Rows
OR
(B) In teams of 2 for time-42-30-18  Power Cleans 40/30kg, Ring Rows

Intermediate 6am, 9:30am & 6:30pm

(A) Split Jerk-Work to your limits

(B) Individually for time-21-15-9 Power Cleans 50/35kg, Pullups

OR

(B) In teams of 2 for time-42-30-18 Power Cleans 50/35kg, Pullups

Advanced 9:30am & 5:30pm

(A) Jump from Knees-Weighted

(B) Box Squat

(C) Deadlifts-Speed Pulls 8 x 1 @ 40% 1RM + Blue Band Accomodative Resistance 30sec rest between sets 

(D) PB Ladder-5,4,3,2,1 Split Jerk & Ring Rows

Focus- (A) Here for Demo (B) Heavier then last time (C)  (D) Add 2.5kg to your current PB. 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. Work from Racks