M/E Snatch, 21-15-9 C2Bar OHS@50%1RM

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Conventional Deadlift-Work to the limits of your movement & Pullups-3 best sets 

(D) Individually for time-21-15-9 Ring Rows, OHS@50%1RM

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Conventional Deadlift-Work to the limits of your movement & Pullups-3 best sets 

(D) Individually for time-21-15-9 Ring Rows, OHS@50%1RM

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Conventional Deadlift

(D) Individually for time-21-15-9 Pullups, OHS@50%1RM

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) Individually for time-21-15-9 C2Bar Pullups, OHS@50%1RM

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Conventional Deadlift

(D) Individually for time-21-15-9 Pullups, OHS@50%1RM

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) Individually for time-21-15-9 C2Bar Pullups, OHS@50%1RM

FROM THE COACH (A)  (B)  (C) Up to 70%1RM work on the limitations of your movement. From 70% on CFS Olympic Lifting Rules Apply (D) Aim for big sets, not strategy.