MWOD Start where you finish, SGDeadlift M/E, Snatch Technique, 10min Amrap 10 OHS 43/30kg, 10 Lateral Burpees Over Bar, 2min AMRAP Muscle Ups

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

(A) Snatch-Work 1 rep at a time within the limitations of your movement 

(B) Individually in 10mins AMRAP-10 OHS 43/30kg, 10 lateral burpee over bar

(C) Individually in 2mins from D AMRAP-Sit Ups

Intermediate 6am, 9:30am & 6:30pm

(A) Snatch-Work 1 rep at a time to the limits of your movement 

(B) Individually in 10mins AMRAP-10 OHS 43/30kg, 10 lateral burpee over bar

(C) Individually in 2mins from C AMRAP-Muscle Ups

Advanced 6am & 9:30am & 5:30pm

(A) Mobility WOD-Start where you finish

(B) Snatch Grip Deadlift M/E

(C) Snatch-Work 1 rep at a time within the limitations of your movement 

(D) Individually in 10mins AMRAP-10 OHS 43/30kg, 10 lateral burpee over bar

(E) Individually in 2mins from D AMRAP-Muscle Ups

Coaches Tips-(B) This is about technique, not weight