(D) Individually 4min Amrap-10 Snatch 43/30kg, 10 C2Bar (E) Snatch-Work on your limitations of movement to 90%1rm 3-5reps at 90% (F) Wk 2 Front Squat 3 x 5

SUPER YOUTH, BEGINNER 

(A) Mobility 

(B) AAA & SSS

(C) Warm up Movements for Part D and work on your pull-ups

(D) Individually 4min Amrap-5 Power Snatch 25/15kg, 10 Air Squats

(E) Power Snatch + OHS-Work on your limitations of movement  

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation-X-Band Walks till your ass burns SSS (Shoulder Strength & Stability) 3 rounds 10 Overhead Shrugs (D) This workout is a sprint workout, you need to start fast and hang on. It is easy to make mistakes at light weights high skill so focus on each and every movement (E) Ask yourself, if i was going to PB my Snatch, what would i need to improve for that to happen (F) Roll Stretch and recover   

INTERMEDIATE & MASTERS 50-59YRS   

(A) Mobility 

(B) AAA & SSS

(C) Warm up Movements for Part D

(D) Individually 4min Amrap-5 Snatch 35/20kg, 5 C2Bar

(E) Snatch-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) AAA (Abductor & Adductor Activation-X-Band Walks till your ass burns SSS (Shoulder Strength & Stability) 3 rounds increasing 5 Overhead Shrugs, 5 Snatch Balance (D) This workout is a sprint workout, you need to start fast and hang on. It is easy to make mistakes at light weights high skill so focus on each and every movement (E) Ask yourself, if i was going to PB my Snatch, what would i need to improve for that to happen (F) Roll Stretch and recover 

ADVANCED & MASTERS 40-49YRS 

(A) Mobility 

(B) AAA & SSS

(C) Warm up Movements for Part D

(D) Individually 4min Amrap-10 Snatch 43/30kg, 10 C2Bar

(E) Snatch-Work on your limitations of movement to 90%1rm 3-5reps at 90% 

(F) Wk 2 Front Squat 3 x 5 

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation-X-Band Walks till your ass burns SSS (Shoulder Strength & Stability) 3 rounds increasing 5 Overhead Shrugs, 5 Snatch Balance (D) This workout is a sprint workout, you need to start fast and hang on. It is easy to make mistakes at light weights high skill so focus on each and every movement (E) Ask yourself, if i was going to PB my Snatch, what would i need to improve for that to happen (F) 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 (G) Roll Stretch and recover