D/E Box Squat 12 x 2 @ 50% Red Bands, Weighted Jump from Knees, 10min Amrap 10 Sumo Deadlifts 80/50kg, 10 Box Jumps 30/24"

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

(A) 1 Power  + 3 Front Squats-Work within the limitations of your movement

(B) Max Height Box Jump between sets 

(C) Individually 10min AMRAP-10 Sumo Deadlifts 60/30kg, 10 Box Jumps 20/12"

or

(C) In teams of 2 for time-10min AMRAP 10 Sumo Deadlifts, Max Box Jumps (Athlete A starts deadlifts Whilst Athlete B accumulates AMRAP until Athlete A completes 10 deadlifts  They then swap, this pattern continues for the 15mins)

Intermediate 6am, 9:30am or 6:30pm

(A) Front Squat-Work to the limits of your movement (Use Racks)

(B)  Max Height Box Jump between sets

(C) Individually 10min AMRAP-10 Sumo Deadlifts 70/40kg, 10 Box Jumps 24/20"
or
(C) In teams of 2 for time-10min AMRAP 10 Sumo Deadlifts, Max Box Jumps (Athlete A starts deadlifts Whilst Athlete B accumulates AMRAP until Athlete A completes 10 deadlifts  They then swap, this pattern continues for the 15mins)

Advanced 9:30am or 5:30pm

(A) D/E Box Squat 12 x 2 30sec rest with red bands and 50% bar weight

(B) Weighted Jump From Knees (heavier then last time)

(C) Individually 10min AMRAP-10 Sumo Deadlifts 80/50kg, 10 Box Jumps 30/24"

Coaches Tips- (A) If your not getting the click, wind it back to the orange bands