SSS 3, 15min AMRAP 3 OHS 50/35KG, 3 HSPU 6 OHS, 6 HSPU etc, Snatch M/E

Beginner 6am, 9:30am

(A) Shoulder Strength & Stability Circuit 3

(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 B.

(C) Individually in 15mins AMRAP-3 OHS 30/20kg, 3 HR Pushups, 6 OHS, 6 HR Pushups etc

Intermediate 6am, 9:30am

(A) Shoulder Strength & Stability Circuit 3

(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 B & C. 

(C) Individually in 15mins AMRAP-3 OHS 40/30kg, 3 HSPU, 6 OHS, 6 HSPU etc 

Advanced 6am & 9:30am &

(A) Shoulder Strength & Stability Circuit 3

(B) Individually in 15mins AMRAP-3 OHS 50/35kg, 3 HSPU, 6 OHS, 6 HSPU etc 

(C) Snatch M/E

Coaches Tips- (A) Do this in the warm up area (C) In can be any type of snatch. No more then 3-4 lifts above 90% of your current 1RM