(A) Mobility (B) Shoulder Strength & Stability-3 Rounds 15 reps Horizontal Row with External Rotation with Bands (C) Warm Up-3 Rounds 3 Strict M/U, 5 Overhead One Legged Squats, 15 Hollow Rocks (D) Snatch-Work to the limits of your movement (E) Individually for max reps in 3mins 3 Snatch@65%1RM, 3 M/U 1min Recovery then in 2mins 2 Snatch@65%1RM, 2 M/U 1min Recovery then in 1min 1 Snatch@65%1RM, 1 Muscle Up (F) 1-3RM Snatch

MOBILITY WOD-THE QL IS NOT A BONE, EVEN IN THE MATT CHAN

(A) Mobility 

(B) Shoulder Strength & Stability-3 Rounds 15 reps Horizontal Row with External Rotation with Bands 

(C) Warm Up-3 Rounds 3 C2Bar Pullups/Pullups, 5 Air Squats, 10sec Hollow Hold

(D) Snatch-Work to the limits of your movement

(E) Individually for max reps in 3mins 3 Snatch@65%1RM, 1 Rope Climb 15/12ft 1min Recovery then in 2mins 2 Snatch@65%1RM, 1 Rope Climb 15/12ft  1min Recovery then in 1min 1 Snatch@65%1RM, 1 Rope Climb 15/12ft 

FROM THE COACH (A) Spend 2mins on each side of the spine (B) Increase in load each round if you can maintain the integrity of the movement (C)  (D) Focus on your limitations here & movement pattern for E (E) Move quickly and smooth in your transitions  

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility 

(B) Shoulder Strength & Stability-3 Rounds 15 reps Horizontal Row with External Rotation with Bands 

(C) Warm Up-3 Rounds 3 M/U, 5 Alternating One Legged Squats, 15 Hollow Rocks  

(D) Snatch-Work to the limits of your movement

(E) Individually for max reps in 3mins 3 Snatch@65%1RM, 1 Rope Climb 15/12ft 1min Recovery then in 2mins 2 Snatch@65%1RM, 1 Rope Climb 15/12ft  1min Recovery then in 1min 1 Snatch@65%1RM, 1 Rope Climb 15/12ft 

FROM THE COACH (A) Spend 2mins on each side of the spine (B) Increase in load each round if you can maintain the integrity of the movement (C)   (D) Focus on your limitations here & movement pattern for E (E) Move quickly and smooth in your transitions  

ADVANCED 

(A) Mobility 

(B) Shoulder Strength & Stability-3 Rounds 15 reps Horizontal Row with External Rotation with Bands 

(C) Warm Up-3 Rounds 3 Strict M/U, 5 Overhead One Legged Squats, 15 Hollow Rocks  

(D) Snatch-Work to the limits of your movement

(E) Individually for max reps in 3mins 3 Snatch@65%1RM, 3 M/U 1min Recovery then in 2mins 2 Snatch@65%1RM, 2 M/U 1min Recovery then in 1min 1 Snatch@65%1RM, 1 Muscle Up

(F) 1-3RM Snatch

FROM THE COACH (A) Spend 2mins on each side of the spine (B) Increase in load each round if you can maintain the integrity of the movement (C) increasing load each round if you move efficiently (D) Focus on your limitations here & movement pattern for F (E) Move quickly and smooth in your transitions (F) Anyway 

ADVANCED STRENGTH ONLY

(A) Mobility 

(B) Shoulder Strength & Stability-3 Rounds 15 reps Horizontal Row with External Rotation with Bands 

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

(D) 1-3RM Power Snatch

(E) In 5mins accumulate as many mins as possible in the hollow hold position

FROM THE COACH (A) Spend 2mins on each shoulder x 2 (B) Increase in load each round if you can maintain the integrity of the movement (C) practice good movement patterns  (D) Anyway  (E)