(A) Mobility (B) Glute Activation 3 x 15reps Hip Thrusts (C) Shoulder Strength & Stability & Warm Up-3 Rounds 3 Strict M/U, 5 Sots Press, 10m Handstand Walk stopping every 2m (D) Snatch-Work your limitations (E) Individually for time 9-6 3 Snatch@65%1RM, Muscle Up, HSPU 2"

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS

(A) Mobility 

(B) Glute Activation 3 x 15reps Hip Thrusts

(C) Shoulder Strength & Stability & Warm Up-3 Rounds 3 Ring Rows, 5 Ring Pushups, 10 Air Squats 

(D) Snatch-Work your limitations

(E) Individually for time 9-6 3 Snatch@65%1RM, C2Bar Pullups, Ring Dips

FROM THE COACH (A) Speak to the coach about your limitations in the sots press, and then spend 10mins working on your limitations (B) Heavier than last time (C) 90/90 angle for the ring row, (D) This is your chance to get a little stronger, and better with your movement pattern (E)

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility 

(B) Glute Activation 3 x 15reps Hip Thrusts

(C)  Shoulder Strength & Stability & Warm Up-3 Rounds 3 C2Bar, 5 Snatch Balance, 10 Shoulder Taps 

(D) Snatch-Work your limitations

(E) Individually for time 9-6 3 Snatch@65%1RM, Bar Muscle Up

FROM THE COACH (A) Speak to the coach about your limitations in the snatch, and then spend 10mins working on your limitations (B) Heavier than last week (C) If you don't have a bar m/u, do the beginners workout and warm up (D) No Heavier than starting weight for E (E)

ADVANCED 

(A) Mobility 

(B) Glute Activation 3 x 15reps Hip Thrusts

(C)  Shoulder Strength & Stability & Warm Up-3 Rounds 3 Strict M/U, 5 Sots Press, 10m Handstand Walk stopping every 2m 

(D) Snatch-Work your limitations

(E) Individually for time 9-6 3 Snatch@65%1RM, Muscle Up, HSPU 2"

FROM THE COACH (A) Speak to the coach about your limitations in the sots press, and then spend 10mins working on your limitations (B) AHAP (C) increasing load each round if you move efficiently (D) No Heavier than starting weight for E (E) 

ADVANCED  STRENGTH ONLY

(A) Mobility 

(B) Glute Activation 3 x 15reps Hip Thrusts

(C)  Shoulder Strength & Stability & Warm Up-3 Rounds 3 C2Bar, 5 Snatch Balance, 10 Shoulder Taps

(D) 1-3rm Snatch-Anyway

(E) 2-7rm Back Squat

FROM THE COACH (A) Speak to the coach about your limitations in the sots press, and then spend 10mins working on your limitations (B) AHAP (C) increasing load in the snatch balance each round if you move efficiently (D) Remember to keep mixing up your movement pattern, try hang snatch, power, high hang etc (E)  Same goes here, use different rep ranges