(D) Individually 11min Amrap 10 Thrusters 50/35kg, 10 Wallballs 9/6kg 10/9ft (E) Hang Power Clean Limitations to 90% 3-5reps at 90% (F) Wk 4 Back Squat 3 x 5

                    

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(A) Mobility 

(B) AAA

(C) Warm up Movements for Part D 

(D) Individually 11min Amrap 5 Thrusters 30/20kg, 5 Wallballs 9/6kg 10/9ft

(E) Hang Power Clean-Work on your limitations of movement  

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation) 3 x 5 Squats with Bands around knees and holds 5 seconds in bottom (D) This isn't going to be fun, keep moving, stay unbroken for as long as your mentally can, take pride in your ability to suck it up (E) Ask yourself, if i was going to PB my Hang Power Clean, what would i need to improve for that to happen (F) Roll Stretch and recover  

INTERMEDIATE    

(A) Mobility 

(B) AAA 

(C) Warm up Movements for Part D

(D) Individually 11min Amrap 10 Thrusters 40/30kg, 10 Wallballs 9/6kg 10/9ft

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

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation) 3 x 5 Squats with Bands around knees and holds 5 seconds in bottom (D) This isn't going to be fun, keep moving, stay unbroken for as long as your mentally can. Take pride in your ability to suck it up (E) Ask yourself, if i was going to PB my Hang Power Clean, what would i need to improve for that to happen (F) Roll Stretch and recover 

ADVANCED & MASTERS 40-49YRS 

(A) Mobility 

(B) AAA 

(C) Warm up Movements for Part D

(D) Individually 11min Amrap 10 Thrusters 50/35kg, 10 Wallballs 9/6kg 10/9ft

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

(F) Wk 4 Back Squat 3 x 5

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation) 3 x 5 Squats with Bands around knees and holds 5 seconds in bottom (D) This isn't going to be fun, keep moving, stay unbroken for as long as your mentally can. Take pride in your ability to suck it up (E) Ask yourself, if i was going to PB my Hang Power Clean, what would i need to improve for that to happen (F) Week 4-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 enivitable at some point along the way, take a step back to move forward again.  (G) Roll Stretch and recover