(D) Split Jerk from Racks-Work on your limitations to 85% 1rm (E) Individually for time-30 Bar Muscle-ups, 30 Ring Dips, 30 C2Bar Pullups, 20 Ring Dips, 20 C2Bar Pullups, 10 Ring Dips, 10 C2Bar Pullups, 5 Ring Dips, 5 C2Bar (F) Spend 5mins working your hollow & superman rocks

SUPER YOUTH & BEGINNERS & MASTERS 50-59YRS 

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up  

(D) Split Jerks from Racks-Work to the limits of your movement

(E) Individually for time-3 Pullups, 3 Strict Pushups, 30 Jumping-Pullups, 30 HR Push-ups, 3 Pullups, 3 Strict Pushups, 20 Jumping-Pullups, 20 HR Push-ups, 3 Pullups, 3 Strict Pushups, 10 Jumping-Pullups, 10 HR Push-ups, 3 Pullups, 3 Strict Pushups

(F) Spend 5mins working your hollow & superman holds/rocks

(G) Mobility

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) In 10mins spend as much time upside down wall walking, handstands/balancing & working on your pull-up strength (C) Spend 5mins activating your abductors/adductors  (D) Split Jerks-This is your time to learn more about the movement & to get stronger (E) If you can start with un-assisted pull-ups or strict pushups start with them and then keep moving with the jumping-pullups or the HR Push-ups (F) Roll Stretch recover

INTERMEDIATE   

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up 

(D) Split Jerk from Racks-Work on your limitations to 85% 1rm

(E) Individually for time-3 Bar Muscle Ups, 30 Pullups, 30 Strict Push-ups, 3 Bar Muscle Ups, 20 Pullups, 20 Strict Push-ups, 3 Bar Muscle Ups, 10 Pullups, 10 Strict Push-ups, 3 Bar Muscle Ups

(F) Spend 5mins working your hollow & superman holds/rocks

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) In 10mins spend as much time upside down balancing, handstand walking progressions (C) Spend 5mins activating your abductors/adductors (D) Ask yourself, if i was going to PB my Split Jerk in a couple of months time, what would i need to improve for that to happen (E) If you are strong in the ring dip, do ring dips, or start with them and then go to Strict Pushups (F) Start part F immediately when your done with E (G) Roll Stretch recover

ADVANCED & MASTERS 40-49YRS   

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up 

(D) Split Jerk from Racks-Work on your limitations to 85% 1rm

(E) Individually for time-30 Bar Muscle-ups, 30 Ring Dips, 30 C2Bar Pullups, 20 Ring Dips, 20 C2Bar Pullups, 10 Ring Dips, 10 C2Bar Pullups, 5 Ring Dips, 5 C2Bar

(F) Spend 5mins working your hollow & superman rocks

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) In 10mins spend as much time upside down, walking, balancing, freestanding handstand p/u (C) Spend 5mins activating your abductors/adductors (D) Ask yourself, if i was going to PB my Split Jerk in a couple of months time, what would i need to improve for that to happen (E) Start part F immediately when your done with E (F)  (G) Roll Stretch recover