SSS Circuit 5, WK 3 D/E Box Squat Orange Wrapped Twice 60% Bar Weight, D/E Sumo Deadlift, 20min Amrap 200m Run, 10 Power Snatch 50/35kg, 5 HSPU

Beginner 6am, 9:30am or 7:30pm
(A) Shoulder Strength & Stability-Circuit 5 1 Round

(B) 1 Power Snatch + 3 OHS-Work within the limitations of your movement

(C) 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. 

(D) In teams of  2-15min AMRAP 200m Run, Max Power Snatch 30/20kg(Athlete A runs 400m Whilst Athlete B accumulates AMRAP until Athlete A gets back. They then swap, this pattern continues for the 15mins)

Intermediate 6am, 9:30am or 6:30pm

(A) Shoulder Strength & Stability-Circuit 5 1 Round

(B) OHS-Work to the limits of your movement (Use Racks)

(C)  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 during part C

(D) In teams of 2 for time-15min AMRAP 200m Run, Max Power Snatch 40/30kg(Athlete A runs 400m Whilst Athlete B accumulates AMRAP until Athlete A gets back. They then swap, this pattern continues for the 15mins)

Advanced 9:30am or 5:30pm

(A) Shoulder Strength & Stability-Circuit 5

(B) D/E Box Squat 12 x 2 30sec rest with orange bands wrapped twice and 60% bar weight

(C) D/E Sumo Deadlift 8 x 1 30sec rest with blue bands and 40% bar weight 

(D) Individually 20min AMRAP-200m Run, 10 Power Snatch 50/35kg, 5 HSPU

Coaches Tips- (A) Do this in the warm up area (B) It's 60% bar weight (C) IF you PB your Sumo Deadlift last week increase your weight this week (D)