M/E Clean & Jerk, 5 Rounds for max reps 1min Box Jumps 30/24", 1min Thrusters@50%1RM, 1min Recovery

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Clean & Jerk-Work to the limits of your movement 

(D) Individually for max reps-5 Rounds 1min Box Jumps 20/12", 1min Thrusters@50%1RM, 1min Recovery

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Clean & Jerk-Work to the limits of your movement 

(D) Individually for max reps-5 Rounds 1min Box Jumps 20/12", 1min Thrusters@50%1RM, 1min Recovery

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk

(D) Individually for max reps-5 Rounds 1min Box Jumps 24/20", 1min Thrusters@50%1RM, 1min Recovery

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk

(D) Individually for max reps-5 Rounds 1min Box Jumps 30/24", 1min Thrusters@50%1RM, 1min Recovery

MASTERS 50-59YRS 

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Clean & Jerk

(D) Individually for max reps-5 Rounds 1min Box Jumps 24/20", 1min Thrusters@50%1RM, 1min Recovery

ADVANCED 

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk

(D) Individually for max reps-5 Rounds 1min Box Jumps 30/24", 1min Thrusters@50%1RM, 1min Recovery

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)