(A) Mobility (B) Glute Activation (C) Shoulder Strength&Stablilty & Warm Up 3 Rounds-5 Triple Unders, 10 Horizontal Ring Rows (D) Hang Clean-Work on efficiency for part E (E) Individually for time-100 Double Unders, 18 Unbroken Hang Clean@65%1RM(Every Break 50 D/U Penalty), 100 Double Unders

SUPER YOUTH, BEGINNER  & MASTERS 50-59yrs  

(A) Mobility  

(B) Glute Activation

(C) Shoulder Strength&Stablilty & Warm Up 3 Rounds-5 Double Unders, 10 Horizontal Ring Rows 

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

(E) Individually for time-25 Double Unders, 18 Hang Clean@65%1RM, 25 Double Unders

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) Ring Rows, maintain the 90/90 degree angles  (D) Focus on the little things (D) Keep your technique sound  

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility  

(B) Glute Activation

(C) Shoulder Strength&Stablilty & Warm Up 3 Rounds-5 Triple Unders, 10 Horizontal Ring Rows 

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

(E) Individually for time-50 Double Unders, 18 Unbroken Hang Clean@65%1RM(Every Break 25 D/U Penalty), 50 Double Unders

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) Ring Rows, maintain the 90/90 degree angles (D) Focus on the little things (E) Go for big sets   

ADVANCED 

(A) Mobility  

(B) Glute Activation

(C) Shoulder Strength&Stablilty & Warm Up 3 Rounds-5 Triple Unders, 10 Horizontal Ring Rows 

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

(E) Individually for time-100 Double Unders, 18 Unbroken Hang Clean@65%1RM(Every Break 50 D/U Penalty), 100 Double Unders

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) Ring Rows, maintain the 90/90 degree angles (D) Focus on the little things (E) Go for big sets 

ADVANCED STRENGTH ONLY

(A) Mobility  

(B) Glute Activation

(C) Shoulder Strength&Stablilty & Warm Up 3 Rounds-5 Double Unders, 10 Horizontal Ring Rows 

(D) Clean-Work on efficiency for part E

(E) Individually for time 9-6-3 Hang Clean@65%1RM

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) Ring Rows, maintain the 90/90 degree angles  (D) Focus on the little things (D) Aim for Unbroken