(D) M/E Conventional Deadlift Lightened Method then 1 at 100%+1kg Un-Banded (E) CrossFit Games Workout Push Pull or Individually for time-30 Power Cleans@55%1rm, 15 Box Jumps 30/24", 20 Power Cleans@65%1rm, 10 Box Jumps 30/24", 5 Power Cleans@75%1rm, 5 Box Jumps 30/24"

SUPER YOUTH, BEGINNERS & MASTERS 50-59YRSs 

(A) Mobility

(B) AAA

(C) Warm-Up

(D) Conventional Deadlift-Work to the limits of your movement

(E) Individually for time-30 Power Cleans@55%1rm, 15 Box Jumps 22/14", 20 Power Cleans@65%1rm, 10 Box Jumps 22/14", 5 Power Cleans@75%1rm, 5 Box Jumps 22/14" 

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Not Batterys, Hip Abductors(Glutes), Hip Adductors(Adductors), Activation(Firing them up). AAA. See coach for movements  (C) Work through 3 sets of Air Squats with the band around your knees (D)  (E)  (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

INTERMEDIATE  

(A) Mobility

(B) AAA

(C) Warm-Up

(D) M/E Conventional Deadlift 

(E) Individually for time-30 Power Cleans@55%1rm, 15 Box Jumps 26/22", 20 Power Cleans@65%1rm, 10 Box Jumps 26/22", 5 Power Cleans@75%1rm, 5 Box Jumps 26/22" 

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Not Batterys, Hip Abductors(Glutes), Hip Adductors(Adductors), Activation(Firing them up). AAA. See coach for movements  (C) Work through 3 sets of Air Squats with the band around your knees (D)  (E)  (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

ADVANCED & MASTERS 40-49YRS  

(A) Mobility

(B) AAA

(C) Warm-Up

(D) M/E Conventional Deadlift Lightened Method then 1 at 100%+1kg Un-Banded 

(E) CrossFit Games Workout Push Pull or Individually for time-30 Power Cleans@55%1rm, 15 Box Jumps 30/24", 20 Power Cleans@65%1rm, 10 Box Jumps 30/24", 5 Power Cleans@75%1rm, 5 Box Jumps 30/24" 

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Not Batterys, Hip Abductors(Glutes), Hip Adductors(Adductors), Activation(Firing them up). AAA. See coach for movements  (C) Work through 3 sets of Air Squats with the band around your knees (D)  (E) If you reached the 10" deficit strict and were strong, then do the Push/Pull workout. If not, it's power cleans & box jumps for you (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure