SSS Circuit 2, 1RM KB/DB OHS, PB Ladder Power Snatch, Deficit HSPU & 3 x Unbroken TTBar

Beginner 6am, 9:30am or 7:30pm
(A) Shoulder Strength & Stability-Circuit 2 1 Round

(B) Power Snatch + 3 OHS-Work to the limitations of your movement

(C) Handstand Holds-If you are unable to hold a Handstand sub for Wall Walks in part D 

(D) In teams of 2 for time-10 Rounds 5 Power Snatch 45/30kg (Athlete B must do a handstand hold until Athlete A completes 5 Power Snatches. Then they must swap. This pattern continues throughout the workout)

Intermediate 6am, 9:30am or 6:30pm

(A) Shoulder Strength & Stability-Circuit 2 1 Round

(B) Power Snatch-Work to the limits of your movement

(C) Handstand Pushups-If you are unable to hold do a Handstand Push Up sub for Handstand Holds in part D 

(D) In teams of 2 for time-10 Rounds 5 Power Snatch 55/35kg, 5 HSPU (Athlete B must complete HSPU and hold a handstand until Athlete A completes 5 Power Snatches. Then they must swap. This pattern continues throughout the workout)

Advanced 9:30am or 5:30pm

(A) Shoulder Strength & Stability-Circuit 2

(B) 1RM KB/DB Overhead Squat

(C) Individually for time PB Ladder-5-4-3-2-1 Power Snatch, Deficit HSPU 225/150mm, 3 x Unbroken TTBar

Focus- (A) If you come onto your toes focus more time doing mobility (B) If you have maxed out, go to 2 KB's (C) 3 x TTBar+=15,12,9,6,3