(A) Mobility (B) Shoulder Strength&Stablilty, Glute Activation & Warm Up 3 Rounds-5 Tall Muscle Snatch, 10 Sots Press, 5 Overhead Jumping Squats (C) Hang Snatch-Work on efficiency for part E (D) Individually for time-50 Wall-Balls 9/6kg 10/9ft, 18 Unbroken Hang Snatch@65%1RM (Every Break 25 Wallball Penalty), 50 Wall-Balls 9/6kg 10/9ft (E) In 12mins find your max weight of the following complex-1 Power Snatch + 1 Hang Snatch + 1 OHS (F) 5RM Snatch Grip Deadlift (G) Mobilize

SUPER YOUTH, BEGINNER    

(A) Mobility  

(B) Shoulder Strength&Stablilty, Glute Activation & Warm Up 3 Rounds-5 Tall Muscle Snatch, 10 Behind Neck Press, 5 Overhead Squats 

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

(D) Individually for time-30 Wall-Balls 9/6kg 10/9ft, 18 Hang Snatch@65%1RM, 30 Wall-Balls 9/6kg 10/9ft

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Tall Snatch has no dip, so the weight will be lighter for the Muscle Snatch, the reps on the sots goes up though (C) This is your time to get better at your movements and stronger, we want to aim to PB here if our movement pattern is sound (D) Aim for unbroken as long as possible (E) Roll Stretch recover

INTERMEDIATE & MASTERS 50-59yrs 

(A) Mobility  

(B) Shoulder Strength&Stablilty, Glute Activation & Warm Up 3 Rounds-5 Tall Muscle Snatch, 10 Sots Press, 5 Overhead Jumping Squats 

(C) Hang Snatch-Work on efficiency for part E

(D) Individually for time-40 Wall-Balls 9/6kg 10/9ft, 18 Unbroken Hang Snatch@65%1RM (Every Break 20 Wallball Penalty), 40 Wall-Balls 9/6kg 10/9ft

(E) In 12mins find your max weight of the following complex-1 Power Snatch + 1 Hang Snatch + 1 OHS  

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Tall Snatch has no dip, so the weight will be lighter for the Muscle Snatch, the reps on the sots goes up though (C) Build to weight for D. Focus on your movement, and the little things (D) Aim for unbroken as long as possible (E) Lifting after condition sessions is challenging, you have only been tested this way a few times before, embrace the challenge (F) Roll Stretch recover

ADVANCED & MASTERS 40-49YRS   

(A) Mobility  

(B) Shoulder Strength&Stablilty, Glute Activation & Warm Up 3 Rounds-5 Tall Muscle Snatch, 10 Sots Press, 5 Overhead Jumping Squats 

(C) Hang Snatch-Work on efficiency for part E

(D) Individually for time-50 Wall-Balls 9/6kg 10/9ft, 18 Unbroken Hang Snatch@65%1RM (Every Break 25 Wallball Penalty), 50 Wall-Balls 9/6kg 10/9ft

(E) In 12mins find your max weight of the following complex-1 Power Snatch + 1 Hang Snatch + 1 OHS 

(F) 5RM Snatch Grip Deadlift 

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Tall Snatch has no dip, so the weight will be lighter for the Muscle Snatch, the reps on the sots goes up though (C) Build to weight for D. Focus on your movement, and the little things (D) Aim for unbroken as long as possible (E) For Spots on the team (F) For Spots on the team (G) Roll Stretch recover

ADVANCED STRENGTH ONLY

(A) Mobility  

(B) Shoulder Strength&Stablilty, Glute Activation & Warm Up 3 Rounds-5 Tall Muscle Snatch, 10 Sots Press, 5 Overhead Jumping Squats 

(C) 1 Power Snatch + 1 Hang Power Snatch + 1 Behind Neck Snatch Grip Push Jerk-Work on efficiency for part D

(D) In 12mins find your max weight of the following complex-1 Power Snatch + 1 Hang Power Snatch + 1 Behind Neck Snatch Grip Push Jerk

(E) In 20mins for D find a 5RM Snatch Grip Deadlift 

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Tall Snatch has no dip, so the weight will be lighter for the Muscle Snatch, the reps on the sots goes up though (C) Build to weight for D. Focus on your movement, and the little things. Start when the rest of the group start their conditioning (D)  (E)  (F) Roll Stretch recover