M/E Snatch & Amanda

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Power Snatch + OHS-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) Individually for time-9-7-5 Power Snatch 40/25kg, 25 Double Unders between sets

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Power Snatch + OHS-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) Individually for time-9-7-5 Power Snatch 40/25kg, 25 Double Unders between sets

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) 3 Best Sets Kipping Muscle Ups

(E) Individually for time-9-7-5 Snatch 52.5/30kg, 75 Double Unders between sets

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) Individually for time-"Amanda" 9-7-5 Muscle Ups, Snatch 61/43kg

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Power Snatch + OHS-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) Individually for time-9-7-5 Power Snatch + OHS 52.5/30kg, 25 Double Unders between sets

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) Individually for time-"Amanda" 9-7-5 Muscle Ups, Snatch 61/43kg

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 on your muscle up then snatch perform Isabelle