(C) M/E Snatch Balance (D) Individually 22min Amrap 1 Rope Climb, 5 Bar M/U, 10 Ring Dips with turnout, 50D/U, 10 Ring Dips with turnout, 5 Bar M/U, 1 Rope Climb

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS  

(A) Mobility 

(B) SSS

(C) Individually 12min Amrap 1 Reverse Rope Climb, 5 Ring Dips, 15D/U

(D) Wk 2 Deadlifts 3 x 5

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Turkish Get Up, focus on external rotation of the shoulder (C) It's okay to use a band for the ring dips (D) Week 2-If you did 3 sets at a set weight last week then add 2.5kg this week, if not complete your 3 sets this week. (F) Roll Stretch and recover      

INTERMEDIATE & MASTERS 40-49YRS    

(A) Mobility 

(B) SSS

(C) Individually 12min Amrap 1 Rope Climb, 5 Ring Dips, 25D/U

(D) Wk 2 Deadlifts 3 x 5

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Build to a max Turkish Get Up, focus on external rotation of the shoulder (C) It's okay to use a band for the ring dips (D) Week 2-If you did 3 sets at a set weight last week then add 2.5kg this week, if not complete your 3 sets this week. Masters 40-49yrs do Snatch Balance (F) Roll Stretch and recover  

ADVANCED 

(A) Mobility 

(B) SSS

(C) M/E Snatch Balance

(D) Individually 22min Amrap 1 Rope Climb, 5 Bar M/U, 10 Ring Dips with turnout, 50D/U, 10 Ring Dips with turnout, 5 Bar M/U, 1 Rope Climb

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Build to a max Turkish Get Up (C) You will find a complimentary movement to your snatch every 2nd week as a M/E, the other week we will be deadlifting. The Snatch Balance wants to be 10kg+ on your snatch, or more importantly your goal snatch. 2 weeks ago we did the M/E OHS. This movements wants to be 10kg+ also. (D) Turn out on the dip as of today is now the CFS standard. If you don't turn out, don't count the rep (E)  Roll Stretch and recover