(D) Hang Clean & Push Jerk-Work on your limitations to 75% 1rm (E) Individually for time-15 Hang Clean & Push Jerk@55%1rm Hang Clean, 30 C2Bar, 10 Hang Clean & Push Jerk@ 65%1rm, 20 C2Bar, 5 Hang Clean & Push Jerk@@75%1rm, 10 C2Bar

SUPER YOUTH & BEGINNERS & MASTERS 50-59YRS

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up  

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

(E) Individually for time-15 Hang Cleans@55%1rm, 15 Ring Rows, 10 Hang Cleans@65%1rm, 10 Ring Rows, 5 Hang Cleans@75%1rm, 5 Ring Rows

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) See coach for Banded Movements or ring movements for the External & Internal Rotators & Scapular  (C) Now is the time to work on your pull-up strength (D) Hang Cleans-This is your time to learn more about the movement & to get stronger (E) Break up your sets as needed. I have reduced the reps for the Ring Rows to give you an opportunity to improve, so take a bit more rest between reps here and make them quality (F) Roll Stretch recover

INTERMEDIATE  

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up 

(D) Hang Clean & Push Jerk-Work on your limitations to 75% 1rm of your hang clean

(E) Individually for time-15 Hang Clean & Push Jerk@55% 1rm Push Jerk, 30 Pullups, 10 Hang Clean & Push Jerk@ 65%1rm, 20 Pullups, 5 Hang Clean & Push Jerk@@75%1rm, 10 Pullups

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) See coach for Banded Movements or Ring Movements for the External & Internal Rotators & Scapular  (C) If you are strong on C2Bar do C2Bar for Part E. If you aren't strong on C2Bar, now is your time to work on them (D) The movement & loading will challenge the little things, re-racking, catching the hook grip are a couple. Practice some multiple reps during part D  (E) Re-Read the previous comment (F) Roll Stretch recover

ADVANCED & MASTERS 40-49YRS   

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up 

(D) Hang Clean & Push Jerk-Work on your limitations to 75% 1rm

(E) Individually for time-15 Hang Clean & Push Jerk@55%1rm Hang Clean, 30 C2Bar, 10 Hang Clean & Push Jerk@ 65%1rm, 20 C2Bar, 5 Hang Clean & Push Jerk@@75%1rm, 10 C2Bar

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) See coach for Banded Movements or ring movements for the External & Internal Rotators & Scapular  (C) Coach will instruct a warm-up specifically for you (D) The movement & loading will challenge the little things, re-racking, catching the hook grip are a couple. Practice some multiple reps during part D  (E) Re-Read the previous comment (F) Roll Stretch recover