M/E Snatch, 30 Muscle Ups, Power Snatch Isabel or Power Clean Grace

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Pullups & Strict Pushups-3 best sets

(E) Individually for time-30 Power Snatch@50%1RM, Every Break 10 Double Unders

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Pullups & Strict Pushups-3 best sets

(E) Individually for time-30 Power Snatch@50%1RM, Every Break 10 Double Unders

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) Muscle Up, Technique & Proficiency

(E) Individually for time-30 Muscle Ups or Power Snatch Isabel 61/43kg or Power Clean Grace 61/43kg 

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) Individually for time-30 Muscle Ups or Power Snatch Isabel 61/43kg or Power Clean Grace 61/43kg

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Power Snatch + OHS

(D) C2Bar & Ring Dips-3 Best Sets

(E) Individually for time-30 Power Snatch@50%1RM, Every Break 10 Double Unders

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) Individually for time-30 Muscle Ups or Power Snatch Isabel 61/43kg or Power Clean Grace 61/43kg

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) If your Muscle Up Movement pattern sucks, use this time to work on it and finish with Isabel or Grace.