(D) Individually 6min Amrap-10 Power Snatch 60/40kg, 10 T2Bar (E) Power Snatch-Work on your limitations of movement to 90%1rm 3-5reps at 90%

SUPER YOUTH, BEGINNER 

(A) Mobility 

(B) AAA & SSS

(C) Warm up Movements for Part D. Practice T2Bar

(D) Individually 6min Amrap-10 Power Snatch 35/20kg, 15 Abmat Sit ups

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

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation-Air Squats with bands around the knees 3 sets 3 reps x 5sec hold SSS (Shoulder Strength & Stability) 3 Rounds 5 High Hang Muscle Snatch, 5 Overhead Shrugs (D) It's amrap time, even weights and smaller rep ranges. The foundation had 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 Power 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 6min Amrap-10 Power Snatch 50/30kg, 10 T2Bar

(E) Power 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-Air Squats with bands around the knees 3 sets 3 reps x 5sec hold SSS (Shoulder Strength & Stability) 3 Rounds 5 High Hang Muscle Snatch, 5 Sots Press (D) It's amrap time, even weights and smaller rep ranges. The foundation had 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 Power 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 6min Amrap-10 Power Snatch 60/40kg, 10 T2Bar

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

(F) Wk 1 Front Squat 3 x 5 

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation-Overhead Squats with bands around the knees 3 sets 3 reps x 5sec hold SSS (Shoulder Strength & Stability) 3 Rounds 5 High Hang Muscle Snatch, 5 Sots Press (D) It's amrap time, even weights and smaller rep ranges. The foundation had 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 Power Snatch, 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