M/E Front Squat or Back Squat or M/E Snatch & Diane 21-15-9 Deadlifts 100/70kg, HSPU

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Front Squats-Work to the limits of your movement & WallWalks of Handstand Holds between sets

(D) Individually for time-21-15-9 Deadlifts@50%1RM, HR Pushup

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Front Squats-Work to the limits of your movement & WallWalks of Handstand Holds between sets

(D) Individually for time-21-15-9 Deadlifts@50%1RM, HR Pushup

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Front Squat & 3 Best Sets Kipping HSPU

(D) Individually for time-21-15-9 Deadlifts@50%1RM, Strict Pushup

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Front Squat & 3 Best sets Kipping HSPU or M/E Snatch

(D) Individually for time-21-15-9 Deadlifts@50%1RM, Strict Pushup

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Front or Back Squat & HSPU between sets, aim to work at 1 abmat

(D) Individually for time-21-15-9 Deadlifts@50%1RM, HR Pushup

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Front or Back Squat or M/E Snatch

(D) Individually for time-"Diane" 21-15-9 Deadlifts 100/70kg, HSPU

FROM THE COACH (A)  (B)  (C) If your front squat is 85%+ of your back squat then back squat. (D)