M/E Clean & Jerk, Karen + 100 Double Unders + 50 T2Bars

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Individually complete-3 Best Sets Pull-Ups, Strict Push-ups

(E) Individually for time-100 Wallballs 9/6kg 9/8ft

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Individually complete-3 Best Sets Pull-Ups, Strict Push-ups

(E) Individually for time-100 Wallballs 9/6kg 9/8ft

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk

(D) Individually complete-3 Best Sets Strict Pull-Ups, Strict Push-ups

(E) Individually for time-"Karen" 150 Wallballs 9/6kg 10/9ft

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk

(D) Individually for time-150 Wallballs 9/6kg 10/9ft, 100 Double Unders, 50T2Bar

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

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

(D) Individually complete-3 Best Sets Strict Pull-Ups, Strict Push-ups

(E) Individually for time-150 Wallballs 6/4kg 10/9ft

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk

(D) Individually for time-"Karen" 150 Wallballs 9/6kg 10/9ft, 100 Double Unders, 50T2Bar

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) Record your "Karen" time