M/E SGD or M/E Snatch, 3 Rounds 3 Front Squats@85%1RM, 18SDHP32/24kg, 21 Weighted Sit Ups or M/E Snatch Balance, 10 Rounds 30:30 KB Swings or OHS@50%1RM

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Snatch Grip Deadlift-Work to the limits of your movement 

(D) Individually complete 3 rounds 3 Front Squats@85%1RM, 18 SDHP 24/16kg, 21 Weighted Sit Ups 24/16kg

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Snatch Grip Deadlift-Work to the limits of your movement 

(D) Individually complete 3 rounds 3 Front Squats@85%1RM, 18 SDHP 24/16kg, 21 Weighted Sit Ups 24/16kg

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch Grip Deadlift

(D) Individually complete 3 rounds 3 Front Squats@85%1RM, 18 SDHP 28/20kg, 21 Weighted Sit Ups 28/20kg

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch Grip Deadlift or M/E Snatch

(D) Individually complete 3 rounds 3 Front Squats@85%1RM, 18 SDHP 32/24kg, 21 Weighted Sit Ups or M/E Snatch Balance

(D) Individually for max reps 10 rounds 30 sec on 30 sec off Russian KB Swings 32/24kg or OHS@50%1RM

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Snatch Grip Deadlift-Work to the limits of your movement 

(D) Individually complete 3 rounds 3 Front Squats@85%1RM, 18 SDHP 24/16kg, 21 Weighted Sit Ups 24/16kg

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch Grip Deadlift or M/E Snatch

(D) Individually complete 3 rounds 3 Front Squats@85%1RM, 18 SDHP 32/24kg, 21 Weighted Sit Ups or M/E Snatch Balance

(D) Individually for max reps 10 rounds 30 sec on 30 sec off Russian KB Swings 32/24kg or OHS@50%1RM

FROM THE COACH (A)  (B)  (C) Up to 70%1RM pause below knee, above knee then finish lift. From 70% on CFS Olympic Lifting Rules Apply (D) If for part C you did M/E Snatch do the Snatch Balance then 10 rounds of OHS.