(C) Individually 14min Amrap-5 S2O 61/43kg, 10 C2Bar, 15 Burpees (D) Split Jerk-Work on your limitations of movement to 90%1rm 3-5reps at 90% (E) Wk 4 Bench Press 3 x 5

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(A) Mobility 

(B) SSS

(C) Individually 14min Amrap-5 S2O 40/25kg, 5 Jumping C2Bar Pullups, 5 Burpees

(D) Split Jerk-Work on your limitations of movement  

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 5 KB Push up plus (C) Old School burpees, hit the deck and get back up again (D) If your movement isn't tight, don't go up. Take pride in your lifting, be the lifter that other lifters want to be (E) Roll Stretch and recover

INTERMEDIATE    

(A) Mobility 

(B) SSS

(C) Individually 14min Amrap-5 S2O 50/35kg, 10 C2Bar, 15 Burpees

(D) Split Jerk-Work on your limitations of movement to 90%1rm 3-5reps at 90%

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 10 KB Push up plus (C) Old School burpees, hit the deck and get back up again (D) If your movement isn't tight, don't go up. Take pride in your lifting, be the lifter that other lifters want to be (E) Roll Stretch and recover

ADVANCED & MASTERS 40-49YRS 

(A) Mobility 

(B) SSS

(C) Individually 14min Amrap-5 S2O 61/43kg, 10 C2Bar, 15 Burpees

(D) Split Jerk-Work on your limitations of movement to 90%1rm 3-5reps at 90%

(E) Wk 4 Bench Press 3 x 5 

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 KB Push up plus (C) Old School burpees, hit the deck and get back up again (D) If your movement isn't tight, don't go up. Take pride in your lifting, be the lifter that other lifters want to be (E)  Week 4-If you did 3 sets of 5 at a set weight last week then add 1kg this week. If you fail a set, at anytime from here on, go back 3 weeks and start the journey again. This is Inevitable at some point along the way, take a step back to move forward again. (F) Roll Stretch and recover