M/E Clean & Jerk, 3 Best Sets Strict M/U Kipping M/U, 10x100m Sprints EMOTM

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Jerk from Racks-Work to the limits of your movement 

(D) T2Rings Technique & Efficiency

(E) Individually for max distance-ROW 20:40recovery x 10

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Jerk from Racks-Work to the limits of your movement 

(D) T2Rings Technique & Efficiency

(E) Individually for max distance-ROW 20:40recovery x 10

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Jerk from Racks

(D) Individually complete-3 Best Sets Kipping Muscle Ups

(E) Individually for max distance-ROW 20:40recovery x 10

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk

(D) Individually complete-3 Best Sets Kipping Muscle Ups

(E) Individually for max distance-ROW 20:40recovery x 10

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Jerk from Racks-Work to the limits of your movement 

(D) Individually complete-3 Best Sets T2Rings

(E) Individually for max distance-ROW 20:40recovery x 10

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk

(D) Individually complete-3 Best Sets Strict M/U, Kipping M/U

(E) Individually for max distance-ROW 20:40recovery x 10

FROM THE COACH (A)  (B)  (C) Up to 70% work on your own limitation of movement. From 70% on CFS Olympic Lifting Rules Apply (D) If you put in the effort here, you will be rewarded with faster times for your benchmarks. Who doesn't love a PB? (E) As fast as possible. Record your fastest & slowest time