(D) M/E Strict Press (E) M/E Push Press (F) Individually for time-30 Push Jerks@45%1rm, 30 Bar Facing Burpees, 20 Push Jerks@55%1rm, 20 Bar Facing Burpees, 10 Push Jerks@65%1rm, 10 Bar Facing Burpees then 15 Kipping Deficit HSPU 6"

SUPER YOUTH, BEGINNER  & MASTERS 50-59yrs  

(A) Mobility  

(B) SSS

(C) Warm Up 

(D) Strict Press-Work to the limits of your movement

(E) Push Press-Work to the limits of your movement

(F) Individually for time-then 30 Push Jerks@45%1rm, 30 Bar Facing Burpees, 20 Push Jerks@55%1rm, 20 Bar Facing Burpees, 10 Push Jerks@65%1rm, 10 Bar Facing Burpees

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 Internal & External with arms at sides (C)  (D&E)  (F)  (F) Undo all the tightness you just created, Roll Stretch recover 

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility  

(B) SSS

(C) Warm Up 

(D) M/E Strict Press

(E) M/E Push Press

(F) Individually for time-then 15 Kipping Deficit HSPU 2", 30 Push Jerks@45%1rm, 30 Bar Facing Burpees, 20 Push Jerks@55%1rm, 20 Bar Facing Burpees, 10 Push Jerks@65%1rm, 10 Bar Facing Burpees 

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 Internal & External with arms at sides (C)  (D&E) Normal CFS M/E lifting rules apply (F)  (F) Undo all the tightness you just created, Roll Stretch recover 

ADVANCED 

(A) Mobility  

(B) SSS

(C) Warm Up 

(D) M/E Strict Press

(E) M/E Push Press

(F) Individually for time-30 Push Jerks@45%1rm, 30 Bar Facing Burpees, 20 Push Jerks@55%1rm, 20 Bar Facing Burpees, 10 Push Jerks@65%1rm, 10 Bar Facing Burpees then 15 Kipping Deficit HSPU 6"

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 Internal & External with arms at sides (C)  (D&E) Normal CFS M/E lifting rules apply (F)  (F) Undo all the tightness you just created, Roll Stretch recover