M/E Jerk from Racks or M/E Bench with Swinging KB'S 16/8kg & Chains, Elizabeth

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Floor Press-Work to the limits of your movement 

(D) Individually for time-21-15-9 Squat Cleans@50%1RM, HR Pushups

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Floor Press-Work to the limits of your movement 

(D) Individually for time-21-15-9 Squat Cleans@50%1RM, HR Pushups

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Floor Press

(D) Individually for time-Squat Cleans@50%1RM, Strict Pushups. If you have ring dips without a band and can handle the weight do Elizabeth

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Jerk from Racks or M/E Bench with Swinging KB'S 16/8kg & Chains 

(D) Individually for time-"Elizabeth" 21-15-9 Squat Cleans 61/43kg, Ring Dip

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Floor Press

(D) Individually for time-Squat Cleans@50%1RM, Strict Pushups

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Jerk from Racks or M/E Bench with Swinging KB'S 16/8kg & Chains 

(D) Individually for time-"Elizabeth" 21-15-9 Squat Cleans 61/43kg, Ring Dip

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)