(C) M/E Strict Press & M/E Push Press (D) Individually 5min Amrap-3 S2O 70/50kg, 3 Deadlifts 70/50kg (E) Wk 3 Bench Press 3 x 5

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(A) Mobility 

(B) SSS

(C) Strict Press & Push Press-Work on your limitations of movement 

(D) Individually 5min Amrap-3 S2O 50/34kg, 3 Deadlifts 50/34kg

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 KB Protraction AHAP (C) CFS rules apply, nothing fancy just straight bar (D) Move the bar efficiently, be smart with your recovery breaks later in the workout and choose the most efficient movement for the S2O or it will cost you (E) Roll Stretch and recover 

INTERMEDIATE    

(A) Mobility 

(B) SSS

(C) M/E Strict Press & M/E Push Press

(D) Individually 5min Amrap-3 S2O 60/40kg, 3 Deadlifts 60/40kg

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 KB Protraction AHAP (C) CFS rules apply, nothing fancy just straight bar (D) Move the bar efficiently, be smart with your recovery breaks later in the workout and choose the most efficient movement for the S2O or it will cost you (E) Roll Stretch and recover

ADVANCED & MASTERS 40-49YRS 

(A) Mobility 

(B) SSS

(C) M/E Strict Press & M/E Push Press

(D) Individually 5min Amrap-3 S2O 70/50kg, 3 Deadlifts 70/50kg

(E) Wk 3 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 Protraction AHAP (C) CFS rules apply, nothing fancy just straight bar (D) Move the bar efficiently, be smart with your recovery breaks later in the workout and choose the most efficient movement for the S2O or it will cost you (E)  Week 3-If you did 3 sets of 5 at a set weight last week then add 2.5kg 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