M/E Snatch, 3 Best Sets Strict M/U&Kipping, 10 Rounds 30sec on 30 off Box Jumps 24/20"

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Ring Rows-Get as close to R'xd as Possible.(Feet on a box, body straight at full hang)

(E) 10 Rounds 30sec on 30sec off Box Jumps 20/12"

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Ring Rows-Get as close to R'xd as Possible.(Feet on a box, body straight at full hang)

(E) 10 Rounds 30sec on 30sec off Box Jumps 20/12"

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) 3 Best Sets Kipping Muscle Ups

(E) 10 Rounds 30sec on 30sec off Box Jumps 24/20"

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) 3 Best Sets Kipping Muscle Ups

(E) 10 Rounds 30sec on 30sec off Box Jumps 24/20"

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

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

(D) Ring Rows-Get as close to R'xd as Possible.(Feet on a box, body straight at full hang)

(E) 10 Rounds 30sec on 30sec off Box Jumps 20/12"

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) 3 Best Sets Strict & 3 Best Sets Kipping Muscle Ups

(E) 10 Rounds 30sec on 30sec off Box Jumps 24/20"

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 your movement pattern sucks, spend this time to improve not repeating bad movement patterns (E)