SSS Circuit 1, Clean Grip High Pulls, Front Squats 10 @ 90%, 5 Rounds 10KB Push Press, 10 Russian Swings, 10 SDHP

Mobility WOD-Super Front Rack

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

(A) Shoulder Strength & Stability-Circuit 1 1 Rotation

(B) Front Squat-Work within the limitations of your movement 

(C) Double Unders Technique & Progression (If your proficient accumulate as many reps in between sets of squats)

(D) Individually for time-3 Rounds 10 KB Push Press Right Arm 16/12kg, 10 Russian KB Swing 16/12kg  10 KB Push Press Left Arm 16/12kg, 10 SDHP 16/12kg

Intermediate 6am, 9:30am & 6:30pm

(A) Shoulder Strength & Stability-Circuit 1 1 Rotation

(B) Front squat 10 Reps @ 90% of 1RM in the least amount of sets possible 

(C) Practice Double Unders In between sets of Front Squats

(D) Individually for time-4 Rounds 10 KB Push Press Right Arm 24/16kg, 10 Russian KB Swing 24/16kg, 10 KB Push Press Left Arm 24/16kg, 10 SDHP 24/16kg

Advanced 9:30am & 5:30pm

(A) Shoulder Strength & Stability-Circuit 1

(B) Clean Grip High Pulls 3 x 1 @ Goal Clean Weight

(C) Front squat 10 Reps @ 90% of 1RM in the least amount of sets possible

(D) Individually for time-5 Rounds 10 KB Push Press Right Arm 32/24kg, 10 Russian KB Swing 32/24kg  10 KB Push Press Left Arm32/24kg, 10 SDHP 32/24kg

Focus- (A) Do this in the warm up area (B) See Demo (C) Take as much rest as needed between sets (C)