(D) Hang Power Snatch-Work on your limitations of movement to 85%1rm (E) Individually for time-5 Ring Muscle Ups, 30 Hang Power@55%1rm, 4 Ring Muscle Ups, 20 Hang Power@65%1rm, 3 Ring Muscle Ups, 10 Hang Power@75%1rm, 2 Ring Muscle Ups, 5 Hang Power@85%1rm, 1 Ring Muscle Up

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS

(A) Mobility 

(B) SSS

(C) AAA

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

(E) Individually for time-3 Ring Dips, 30 Hang Power Snatch@55%1rm, 3 Ring Dips, 20 Hang Power@65%1rm, 3 Ring Dips, 10 Hang Power@75%1rm, 3 Ring Dips

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 Rounds 10 High Hang Muscle Snatch, 10 Overhead Shrugs (C)  X-Band Walks till your ass burns (D) Your chance to get stronger, and better at your movement (E) Use your lightest band for the ring dips or no band at all (F) Roll Stretch recover  

INTERMEDIATE   

(A) Mobility 

(B) SSS

(C) AAA

(D) Hang Power Snatch-Work on your limitations of movement to 75%1rm

(E) Individually for time-3 Ring Muscle Ups, 30 Hang Power Snatch@55%1rm, 2 Ring Muscle Ups, 20 Hang Power@65%1rm, 1 Ring Muscle Ups, 10 Hang Power@75%1rm

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 Rounds 10 High Hang Muscle Snatch, 10 Overhead Shrugs (C) X-Band Walks till your ass burns (D) Ask yourself, if i was going to PB my Hang Power Snatch, what would i need to improve for that to happen (E)  (F) Roll Stretch recover 

ADVANCED & MASTERS 40-49YRS 

(A) Mobility 

(B) SSS

(C) AAA

(D) Hang Power Snatch-Work on your limitations of movement to 85%1rm

(E) Individually for time-5 Ring Muscle Ups, 30 Hang Power@55%1rm, 4 Ring Muscle Ups, 20 Hang Power@65%1rm, 3 Ring Muscle Ups, 10 Hang Power@75%1rm, 2 Ring Muscle Ups, 5 Hang Power@85%1rm, 1 Ring Muscle Up

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 Rounds 10 High Hang Muscle Snatch, 10 Overhead Shrugs (C) X-Band Walks till your ass burns (D) Ask yourself, if i was going to PB my Hang Power Snatch, what would i need to improve for that to happen (E)  (F) Roll Stretch recover