(D) Clean-Work on your limitations to 85% 1rm (E) Individually for time-30 Front Squats@45%1rm, 30 Calories on the Devils Unicycle, 20 Front Squats@55%1rm, 20 Calories on the Devils Unicycle, 10 Front Squats@65%1rm, 10 Calories on the Devils Unicycle

SUPER YOUTH & BEGINNERS 

(A) Mobility

(B) AAA

(C) Warm Up  

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

(E) Individually for time-30 Front Squats@45%1rm, 30 Calories on the Devils Unicycle, 20 Front Squats@55%1rm, 20 Calories on the Devils Unicycle, 10 Front Squats@65%1rm, 10 Calories on the Devils Unicycle

(F) Mobility

FROM THE COACH (A) See coach about your limitations, focus on internal & external rotation of the shoulders and flexion. Ankles & Hips (B) AAA (Abductor & Adductor Activation) Heavy Russian Swings (C) Part B is it (D) Cleans-This is your time to learn more about the movement & to get stronger (E) The devils unicycle, quite appropriate for hell. If the unicycle is being used, russian KB swings as heavy as possible (F) Roll Stretch recover

INTERMEDIATE & MASTERS 50-59YRS  

(A) Mobility

(B) AAA

(C) Warm Up 

(D) Clean-Work on your limitations to 85% 1rm

(E) Individually for time-30 Front Squats@45%1rm, 30 Calories on the Devils Unicycle, 20 Front Squats@55%1rm, 20 Calories on the Devils Unicycle, 10 Front Squats@65%1rm, 10 Calories on the Devils Unicycle

(F) Mobilize

FROM THE COACH (A) See coach about your limitations, focus on internal & external rotation of the shoulders and flexion. Ankles & Hips (B) AAA (Abductor & Adductor Activation) Heavy Russian Swings (C) Part B is it (D) Work to 85%, these loads are getting heavy. Your room for error is 15%. Focus on great movement patterns from the un-loaded bar to 85%. Next month, 90%, then 95%, then new PB's. Do the work now to reap the rewards later, don't be disappointed.  (E) The devils unicycle, quite appropriate for hell. If the unicycle is being used, russian KB swings as heavy as possible (F) Roll Stretch recover

ADVANCED & MASTERS 40-49YRS   

(A) Mobility

(B) AAA

(C) Warm Up 

(D) Clean-Work on your limitations to 85% 1rm

(E) Individually for time-30 Front Squats@45%1rm, 30 Calories on the Devils Unicycle, 20 Front Squats@55%1rm, 20 Calories on the Devils Unicycle, 10 Front Squats@65%1rm, 10 Calories on the Devils Unicycle

(F) Mobilize

FROM THE COACH (A) See coach about your limitations, focus on internal & external rotation of the shoulders and flexion. Ankles & Hips (B) AAA (Abductor & Adductor Activation) Heavy Russian Swings (C) Part B is it (D) Work to 85%, these loads are getting heavy. Your room for error is 15%. Focus on great movement patterns from the un-loaded bar to 85%. Next month, 90%, then 95%, then new PB's. Do the work now to reap the rewards later, don't be disappointed.  (E) The devils unicycle, quite appropriate for hell. If the unicycle is being used, russian KB swings as heavy as possible (F) Roll Stretch recover