(A) Mobility (B) Glute Activation (C) Warm Up 3 Rounds-10 Triple Unders, Max Hollow Rocks, Max Superman Rocks (D) Hang Power Clean-Work on efficiency for part E (E) Individually for time-21-15-9 Hang Power Clean@65%1RM, KTE

SUPER YOUTH, BEGINNER  & MASTERS 50-59yrs  

(A) Mobility  

(B) Glute Activation

(C) Warm Up In 10mins-Max Double Unders, Max Hollow Hold, Max Superman Hold

(D) Hang Power Clean-Work to the limits of your movement

(E) Individually for time-21-15-9 Hang Power Clean@65%1RM, KTE

FROM THE COACH (A) See coach about your limitations (B) Spend 10mins on what works for you (C) If you have a strong hold, rock. (D) Your time to get stronger, and better at your movement (E) If you don't have KTE, get your knees as high as possible

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility  

(B) Glute Activation

(C) Warm Up In 10mins-Max Double Unders, Max Hollow Hold, Max Superman Hold

(D) Hang Power Clean-Work on efficiency for part E

(E) Individually for time-21-15-9 Hang Power Clean@65%1RM, KTE

FROM THE COACH (A) See coach about your limitations (B) Spend 10mins on what works for you (C) If you have a strong hold, rock. (D) Focus on efficiency of movement (E) Go for big sets    

ADVANCED 

(A) Mobility  

(B) Glute Activation

(C) Warm Up 3 Rounds-10 Triple Unders, Max Hollow Rocks, Max Superman Rocks 

(D) Hang Power Clean-Work on efficiency for part E

(E) Individually for time-21-15-9 Hang Power Clean@65%1RM, KTE

FROM THE COACH (A) See coach about your limitations (B) Spend 10mins on what works for you (C) If you are unable to rock, just hold on the hollow & superman (D) Focus on efficiency of movement (E) Go for big sets