(D) 15min Amrap-5 Clean 70/50kg, 5 Ring Dips start with M/U (E) Clean Limitations to 90% 3-5reps at 90% (F) Wk 1 Back Squat 3 x 5

SUPER YOUTH, BEGINNER 

(A) Mobility 

(B) SSS & AAA

(C) Warm up Movements for Part D practice Ring Dips

(D) 15min Amrap-5 Clean 50/30kg, 5 Strict Pushups 

(E) Clean-Work on your limitations of movement  

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 Reverse Fly with bands focus on scapular control & AAA (Abductor & Adductor Activation) 3 x 5 Jumping Squats  (D) It's amrap time, even weights and smaller rep ranges. The foundation has been layed. It is time to fine tune the motor now in preparation for the opens. (E) Ask yourself, if i was going to PB my Clean, what would i need to improve for that to happen (F) Roll Stretch and recover   

INTERMEDIATE & MASTERS 50-59YRS   

(A) Mobility 

(B) SSS & AAA

(C) Warm up Movements for Part D

(D) 15min Amrap-5 Clean 60/40kg, 5 Ring Dips 

(E) Clean Limitations to 90% 3-5reps at 90% 

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 Reverse Fly with bands focus on scapular control & AAA (Abductor & Adductor Activation) 3 x 10 Jumping Squats  (D) It's amrap time, even weights and smaller rep ranges. The foundation has been layed. It is time to fine tune the motor now in preparation for the opens. (E) Ask yourself, if i was going to PB my Clean, what would i need to improve for that to happen (F) Roll Stretch and recover 

ADVANCED & MASTERS 40-49YRS 

(A) Mobility 

(B) SSS & AAA

(C) Warm up Movements for Part D

(D) 15min Amrap-5 Clean 70/50kg, 5 Ring Dips start with M/U 

(E) Clean Limitations to 90% 3-5reps at 90% 

(F) Wk 1 Back Squat 3 x 5

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 Reverse Fly with bands focus on scapular control & AAA (Abductor & Adductor Activation) 3 x 10 Jumping Squats 20/15kg  (D) It's amrap time, even weights and smaller rep ranges. The foundation has been layed. It is time to fine tune the motor now in preparation for the opens. (E) Ask yourself, if i was going to PB my Clean, what would i need to improve for that to happen (F) Week 1-Use your 3 sets to work to a heavy 5 rep. Every week for 7 weeks we will be adding 2.5kg. (G) Roll Stretch and recover