(A) Mobility (B) Glute Activation (C) Shoulder Strength & Stability & Warm Up-3 Rounds Increasing 5 Muscle Snatch, 5 Overhead Snatch Grip Shrugs, 5 Sots Press (D) Power Snatch-Work efficiency for part E (E) Individually for time 21-15-9 Power Snatch@65%1RM, T2Bar (F) 1-3RM Thruster

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS

(A) Mobility 

(B) Glute Activation

(C)  Shoulder Strength & Stability & Warm Up-In 5 mins 5 T2Bar, 5 Muscle Snatch, 10 Double Unders

(D) Power Snatch-Work efficiency for part E

(E) Individually for time 21-15-9 Power Snatch@65%1RM, Double Abmat Sit Ups

FROM THE COACH (A) Spend 10mins before the session working on what works for you (B) Spend 10mins working on what works for you (C) increasing load each round if you move efficiently (D) Focus on the little things (E) Keep your technique sound

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility 

(B) Glute Activation

(C)  Shoulder Strength & Stability & Warm Up-3 Rounds Increasing 5 Muscle Snatch, 5 Overhead Snatch Grip Shrugs, 5 Sots Press 

(D) Power Snatch-Work efficiency for part E

(E) Individually for time 21-15-9 Power Snatch@65%1RM, T2Bar

FROM THE COACH (A) Spend 10mins before the session working on what works for you (B) Spend 10mins working on what works for you (C) increasing load each round if you move efficiently (D) Focus on the little things (E) Go for big sets, if you blow out you blow out. Training, not competing  

ADVANCED 

(A) Mobility 

(B) Glute Activation

(C)  Shoulder Strength & Stability & Warm Up-3 Rounds Increasing 5 Muscle Snatch, 5 Overhead Snatch Grip Shrugs, 5 Sots Press 

(D) Power Snatch-Work efficiency for part E

(E) Individually for time 21-15-9 Power Snatch@65%1RM, T2Bar

(F) 1-3RM Thruster

FROM THE COACH (A) Spend 10mins before the session working on what works for you (B) Spend 10mins working on what works for you (C) increasing load each round if you move efficiently (D) Focus on the little things (E) Go for big sets, if you blow out you blow out. Training, not competing (F) The thruster will end this stage of training.