(D) Individually 8min Amrap-15 Power Clean 50/35kg, 15 HR Pushups (E) Power Clean Limitations to 90% 3-5reps at 90% (F) Wk 2 Back Squat 3 x 5

SUPER YOUTH, BEGINNER 

(A) Mobility 

(B) SSS & AAA

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

(D) Individually 8min Amrap-10 Power Clean 30/20kg, 10 HR Pushups 

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

(F) Mobilize

FROM THE COACH (A) See coach about your limitations internal & external rotation of shoulder (B) SSS (Shoulder Strength & Stability) Push-up plus 3 x 5sec (D) The power cleans are light enough to keep cycling through unbroken, use the HR Pushups as your recovery and of course, keep moving for the 8mins (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 

(C) Warm up Movements for Part D

(D) Individually 8min Amrap-15 Power Clean 40/30kg, 15 HR Pushups 

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

(F) Mobilize

FROM THE COACH (A) See coach about your limitations internal & external rotation of shoulder (B) SSS (Shoulder Strength & Stability) Push-up plus 3 x 5sec (D) The power cleans are light enough to keep cycling through unbroken, use the HR Pushups as your recovery and of course, keep moving for the 8mins (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 

(C) Warm up Movements for Part D

(D) Individually 8min Amrap-15 Power Clean 50/35kg, 15 HR Pushups 

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

(F) Wk 2 Back Squat 3 x 5

(G) Mobilize

FROM THE COACH (A) See coach about your limitations internal & external rotation of shoulder (B) SSS (Shoulder Strength & Stability) Push-up plus 3 x 5sec (D) The power cleans are light enough to keep cycling through unbroken, use the HR Pushups as your recovery and of course, keep moving for the 8mins (E) Ask yourself, if i was going to PB my Clean, 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