M/E Clean&Jerk Anyway, For Max Reps 10 Rounds 30:30 KBG2S2O@30%1rm, Muscle Ups

Mobility WOD-Episode 4 Shoulder Extension for Ring Dips & Pushups

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Power Clean & Push Jerk Limitations

(D) Individually for max reps-10 Rounds 30:30 KB G2S2O@30%1RM, Strict Pushups/HR Pushups 

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Power Clean & Push Jerk Limitations

(D) Individually for max reps-10 Rounds 30:30 KB G2S2O@30%1RM, Strict Pushups/HR Pushups  

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk

(D) Individually for max reps-10 Rounds 30:30 KB G2S2O@30%1RM, Muscle Ups/HSPU 1 Abmat     

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk Anyway

(D) Individually for max reps-10 Rounds 30:30 KB G2S2O@30%1RM, Muscle Ups 

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Power Clean & Push Jerk Limitations

(D) Individually for max reps-10 Rounds 30:30 KB G2S2O@30%1RM, Strict Pushups/HR Pushups 

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk Anyway

(D) Individually for max reps-10 Rounds 30:30 KB G2S2O@30%1RM, Muscle Ups 

ADVANCED STRENGTH ONLY

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Clean & Jerk Anyway

(D) Individually for max reps-10 Rounds 30:30 KB G2S2O@30%1RM 

FROM THE COACH (A)  (B)  (C) Your Choice, from the Hang, Push Jerk, Split Jerk  (D) The KB Will be 30% of your best clean&Jerk