M/E Sumo Deadlift or M/E Snatch, 3 Rounds 3Back Squats@85%1rm, 15 Step Ups 32/24kgFront Rack 20/12"Box, 100KB swings for Time 24/16kg

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Sumo Deadlift-Work to the limits of your movement

(D) Individually for time-3 Rounds 15 StepUps 20/12kg front rack 20/12"Box, 18 Weighted SitUp 20/12kg, 21 KB Swings 20/12kg

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Sumo Deadlift-Work to the limits of your movement

(D) Individually for time-3 Rounds 15 StepUps 20/12kg front rack 20/12"Box, 18 Weighted SitUp 20/12kg, 21 KB Swings 20/12kg

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Sumo Deadlift 

(D) Individually for time-3 Rounds 15 StepUps 24/16kg front rack 20/12"Box, 18 Weighted SitUp 24/16kg, 21 KB Swings 24/16kg

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Sumo Deadlift 

(D) Individually complete-3 Rounds 15 StepUps 32/24kg front rack 20/12"Box, 18 Weighted SitUp 32/24kg  21 KB Swings 32/24kg

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Sumo Deadlift 

(D) Individually for time-3 Rounds 15 StepUps 24/16kg front rack 20/12"Box, 18 Weighted SitUp 24/16kg, 21 KB Swings 24/16kg

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Sumo Deadlift or M/E Snatch

(D) Individually complete-3 Rounds 3 Back Squats@85%1RM, 15 StepUps 32/24kg front rack 20/12"Box, 18 Weighted SitUp 32/24kg

(E) Individually for time-100KB Swings 24/16kg

FROM THE COACH (A)  (B)  (C) It's not a preference, its what you need most work on, see me if your unsure. We will be trialling some new rules with the Olympic lifts. 70% x 3, 75% x 3, 80% x 2, 85% x 2, 90% x 1 in 10mins then 4 lifts only above 90%  (D)  (E) American Swing