C&J Limits, 21-18-15 C2Bar, Snatch@45%1RM, 1-3RM Clean&orJerk, 2-7RM Back Squat AW & Mobility Between Sets

SUPER YOUTH, BEGINNER & MASTERS 50-59yrs

(A) Mobility

(B) Warm Up In 5mins-5 Ring Rows, 5 Ring Pushups, 5 Air Squats 

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

(D) Individually for time-15-12-9 Pullups/Jumping Pullups, Snatch@45%1RM

FROM THE COACH (A) Quick Ankle Assessment & Mobility (B) Keep aiming to improve your movements through the warm up (C) Practice Double Unders Between Sets (D) If you are female and have pull-ups do regular pull-ups   f  

INTERMEDIATE  & MASTERS 40-49YRS

(A) Mobility

(B) Warm Up-In 5mins 5 Ring Rows, 5 Ring Pushups, 5 OLS   

(C) M/E OHS

(D) Individually for time-21-15-9 C2Bar, Snatch@45%1RM

FROM THE COACH (A) Quick Ankle Assessment & Mobility (B) As close to Straight Bodied as you can, Ring Pushups with External Rotation, OLS alternating (C) Squats- Lest amount of sets, least amount of reps to 90% then no more then 3 lifts above 90% (D) If your C2Bar aren't strong do regular pull-ups 

ADVANCED 

(A) Mobility

(B) Warm Up-3 Rounds 5 Ring Rows, 10 Ring Pushups, 15 OLS  

(C) Clean&or Jerk Limitations

(D) Individually for time-21-18-15 C2Bar, Snatch@45%1RM

(E) 1-3RM Clean&orJerk Anyway

(F) 2-7RM Olympic Back Squat Anyway & Mobility Between Sets

FROM THE COACH (A) Quick Ankle Assessment & Mobility (B) As close to Straight Bodied as you can, Ring Pushups with External Rotation, OLS with Dowell Overhead (C) Unbalance the scales of good technique vs bad technique in your favour. More is better (D) Keep aiming for unbroken sets of C2Bar, break the Snatch as needed (E) Any variation of the Clean&orJerk (F) Focus is strength development for the snatch & clean. Let's get deep, and build to a 2-7RM.  We are going to use the time between sets to improve your mobility in the squat

ADVANCED STRENGTH ONLY

(A) Mobility

(B) Warm Up-3 Rounds 5 Ring Rows, 10 Ring Pushups, 15 OLS 

(C) 1-3RM Clean&orJerk Anyway

(D) 2-7RM Olympic Back Squat Anyway & Mobility Between Sets

FROM THE COACH (A) Quick Ankle Assessment & Mobility (B) As close to Straight Bodied as you can, Ring Pushups with External Rotation, OLS with Dowell Overhead Warm Up-3 Rounds 5 Ring Rows, 10 Ring Pushups, 15 OLS (C) Any variation of the Clean&orJerk (D) Focus is strength development for the snatch & clean. Let's get deep, and build to a 2-7RM.  We are going to use the time between sets to improve your mobility in the squat