M/E Jerk from Racks, 3 Best Sets Legless Rope Climbs 15/12ft, 10 Rounds 30:30 Power Cleans@50%1RM

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Rope Climbs-Technique & Efficiency

(E) 5 Rounds of each for max reps 30on 30off Power Cleans@50%1RM, Double Unders

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Rope Climbs-Technique & Efficiency

(E) 5 Rounds of each for max reps 30on 30off Power Cleans@50%1RM, Double Unders

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Power Clean

(D) 3 Best Sets Rope Climbs touch & go at bottom

(E) 5 Rounds of each for max reps 30on 30off Power Cleans@50%1RM, Double Unders

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Bench 

(C) M/E Jerk from Racks

(D) 3 Best sets legless rope climbs from seated 15/12ft

(E) 10 Rounds for max reps 30on 30off Power Cleans@50%1RM

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Power Clean

(D) 3 Best Sets Rope Climbs touch & go at bottom

(E) 5 Rounds of each for max reps 30on 30off Power Cleans@50%1RM, Double Unders

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Jerk from Racks

(D) 3 Best sets legless rope climbs from seated 15/12ft

(E) 10 Rounds for max reps 30on 30off Power Cleans@50%1RM

FROM THE COACH (A)  (B)  (C) Jerk-Up to 70% work on your own limitation of movement. From 70% on CFS Olympic Lifting Rules Apply (D) (E)