M/E Back Squat or M/E Snatch & 3 Best Strict HSPU, 3 Rounds 4SGD@80%1RM or M/E SGD & 3 Best sets Kipping HSPU, 5 Rounds 1min Deadlifts@50%1RM, 1min Burpees, 1min Recovery

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Back Squat-Work to the limits of your movement & Wall Walks in between. As close to nose to wall as possible

(D) Handstand Balance-If comfortable doing a handstand hold 3 best sets for as long as possible

(E) Individually for max reps-5 Rounds 1min Deadlifts@50%1RM, 1min Burpees, 1min Recovery

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Back Squat-Work to the limits of your movement & Wall Walks in between. As close to nose to wall as possible

(D) Handstand Balance-If comfortable doing a handstand hold 3 best sets for as long as possible

(E) Individually for max reps-5 Rounds 1min Deadlifts@50%1RM, 1min Burpees, 1min Recovery

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Back Squat & 3 Best sets Strict HSPU

(D) 3 Best Sets Kipping HSPU

(E) Individually for max reps-5 Rounds 1min Deadlifts@50%1RM, 1min Burpees, 1min Recovery

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Back Squat or M/E Snatch & 3 Best Strict HSPU

(D) 3 Rounds 4 Snatch Grip Deadlift@80%1RM or M/E SGD & Max Kipping HSPU

(E) Individually for max reps-5 Rounds 1min Deadlifts@50%1RM, 1min Burpees, 1min Recovery

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Back Squat & 3 Best sets Strict HSPU

(D) 3 Best Sets Kipping HSPU

(E) Individually for max reps-5 Rounds 1min Deadlifts@50%1RM, 1min Burpees, 1min Recovery

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Back Squat or M/E Snatch & 3 Best Strict HSPU

(D) 3 Rounds 4 Snatch Grip Deadlift@80%1RM or M/E SGD & Max Kipping HSPU

(E) Individually for max reps-5 Rounds 1min Deadlifts@50%1RM, 1min Burpees, 1min Recovery

FROM THE COACH (A)  (B)  (C)  Back Squat, least amount sets, least amount of reps to reach your 90%. Snatch Up to 70%1RM work on the limitations of your movement. From 70% on CFS Olympic Lifting Rules Apply (D) Continuos movement for the HSPU (E) Conventional Deadlifts