Hang Squat Snatch-Build to 90% all Successfully lift 3 singles, Max Distance Handstand Walk, 1 Round Nasty Girls V2

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Hang Power Clean-Work to the limits of your movement

(D) Max Time Held with only hands and feet in contact with the ground/wall. Start with Wall Walk and hold a position for as long as possible in 3mins.

(E) Individually for time-2 Rounds 25 Air Squats, 10 Hang Power Cleans 35/20kg (10min Cap)

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Hang Squat Clean-Build to 90% 1RM & Successfully lift 3 singles. 1 Every 2mins

2min Transition

(D) Individually complete-For Max Time in 3mins Handstand Hold

(E) Individually for Time-2 Round 50 Air Squats, 7 Pullup Ups, 10 Hang Power Cleans 50/35kg (10min Cap)

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Squat Clean-Build to 90% 1RM & Successfully lift 3 singles

(D) Individually for time-9 Muscle Ups, 9 Squat Snatch 61/43kg

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Squat Clean-Build to 90% 1RM & Successfully lift 3 singles.

(D) Individually for time-9 C2Bar, 9 Power Snatch + OHS 52.5/29kg 

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Hang Squat Snatch-Build to 90% 1RM & Successfully lift 3 singles. 1 Every 2mins

2min Transition
(D) Individually complete-For Max Distance in 3mins Handstand Walk

(E) Individually for Time-1 Rounds Nasty Girls V2 50 Alternating OLS, 7 Muscle Ups, 10 Hang Power Cleans 80/52.5kg (8min Cap)

FROM THE COACH (A)  (B)  (C) You get 2 false starts if you fail to walk 3m. If you make it 36m you can come down and go again  (D)  (E)