M/E Front Squat, Push Jerks 5 reps to limits of movement, 3 Rounds 21 Push Jerks 50/35kg, 21 T2Bar

Beginner 6am, 9:30am, 7:30pm

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

(B) Individually for time-3 Rounds 21 Push Jerks 30/20kg, 21 Weighted Abmat Situps 10/5kg

or

(B) In teams of 2-3 Rounds 42 Push Jerks 30/20kg, 42 Weighted Abmat Sit Ups 10/5kg

Intermediate 6am, 9:30am, 6:30pm

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

(B) Individually for time-3 Rounds 21 Push Jerks 40/30kg, 21 T2Bar

or

(B) In teams of 2-3 Rounds 42 Push Jerks 40/30kg, 42 T2Bar

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

(A) M/E Front Squat

(B) Push Jerks-Work 5 reps at a time to the limits of your movement

(B) Individually for time-3 Rounds 21 Push Jerks 50/35kg, 21 T2Bar

Coaches Tips-(A) 1kg max on any PB attempt, then your free to add what you like. I would encourage going until you miss one, more on this at a later stage (B) Focus is on timing of hips and drive under bar, repeatable 5 reps in a row.