Snatch Limitations, M/E Deadlift, 3 Rounds for Max Reps 1min Deadlifts@60%1RM, 1min Russian KB Swings AHAP, 1min Double Unders, 1min Recovery

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Individually for max reps-3 Rounds 1min Deadlifts@60%1RM, 1min Russian KB Swings 20/12kg, 1min Double Unders, 1min Recovery

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Power Snatch-Work on the limitations of your movement

(D) Individually for max reps-3 Rounds 1min Deadlifts@60%1RM, 1min Russian KB Swings 20/12kg, 1min Double Unders, 1min Recovery

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Power Snatch-Work on the limitations of your movement

(D) Individually for max reps-3 Rounds 1min Deadlifts@60%1RM, 1min Russian KB Swings 24/16kg, 1min Double Unders, 1min Recovery

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(B) Snatch-Work on the limitations of your movement

(C) M/E Deadlift 

(D) Individually for max reps-3 Rounds 1min Deadlifts@60%1RM, 1min Russian KB Swings AHAP, 1min Double Unders, 1min Recovery

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Power Snatch-Work on the limitations of your movement

(D) Individually for max reps-3 Rounds 1min Deadlifts@60%1RM, 1min Russian KB Swings 24/16kg, 1min Double Unders, 1min Recovery

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Snatch-Work on the limitations of your movement

(C) M/E Deadlift 

(D) Individually for max reps-3 Rounds 1min Deadlifts@60%1RM, 1min Russian KB Swings AHAP, 1min Double Unders, 1min Recovery

FROM THE COACH (A)  (B) Use this time to get to better at the movement pattern, and to warm you up for deadlift  (C) Your weakest way either Sumo or Conventional (D) If you sumo for part C, use conventional for part D