M/E Back Squat with Chains & 32/16kg Bells, GHR 3 x 12, 5 Rounds 9 Front Squats 80/60kg, 6 Hang Power Cleans, 3 Push Jerks

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

(A) Clean-Work within the limitations of your movement 

(B) Strict Pushups- If you have 5 strict chest2ground push-ups practice HSPU. If you don't have a strict C2G push-up do 3 sets of 3-5 reps at your most challenging level during part C.

(C) Individually for time-3 Rounds 9 Front Squat 40/30kg, 6 Hang Power Snatch 40/30kg, 3 Push Jerks 40/30kg 

Intermediate 6am, 9:30am & 6:30pm

(A) Back Squat-Work to the limits of your movement

(B) HSPU-Pre-Req to practice HSPU is 5 strict C2G pushups. If you don't have 5 strict C2G push-ups do beginner level for part C. If you have a HSPU, accumulate AMRAP in between sets of Back Squats

(C) Individually for time-4 Rounds 9 Front Squat 60/40kg, 6 Hang Power Snatch 60/40kg, 3 Push Jerks 60/40kg

Advanced 9:30am & 5:30pm

(A) M/E Back Squat Squat with Chains & 32/16kg KB Bells

(B) GHR-3 x 12 Lighter Band then last time

(C) Individually for time-5 Rounds 9 Front Squat 80/60kg, 6 Hang Power Cleans 80/60kg, 3 Push Jerks 80/60kg

Coaches Tips- (A) No more then 3 lifts above 90% of your current 1RM