(D) Individually 9min Amrap-15 OHS 43/30kg, 3 Muscle Ups (E) Hang Snatch-Work on your limitations of movement to 90%1rm 3-5reps at 90% (F) Wk 4 Front Squat 3 x 5

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D 

(D) Individually 9min Amrap 5 OHS 30/20kg, 5 Strict Pushup, 5 Pullups, 5 T2Bar

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

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) Spend 10mins on gymnastic movements that you aren't able to do as R'xd. e.g Strict Push-ups, Pullups without bands, T2Bar. (D) If you work on Strict Pushups for your SSS then sub HR Push-ups in the workout, If you work on Pullups with Bands, use your bands during the workout, if you work on T2Bar, Still do T2Bar in the workout (E) Landing position and hold, be in control of the bar not the bar in control of you (F) Roll Stretch and recover  

INTERMEDIATE & MASTERS 40-49YRS    

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Individually 9min Amrap-10 OHS 43/30kg, 5 Ring Dips, 5 C2Bar, 5 T2Bar

(E) Hang 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) SSS (Shoulder Strength & Stability) Spend 10mins upside down, handstand holds, handstand balance, hspu (D) If you are able to do a M/U, do the advanced workout with 1 muscle up only. (E) Landing position and hold, be in control of the bar not the bar in control of you (F) Roll Stretch and recover

ADVANCED  

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Individually 9min Amrap-15 OHS 43/30kg, 3 Muscle Ups

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

(F) Wk 4 Front Squat 3 x 5 

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) Spend 10mins upside down, handstand walking and stopping, free standing hspu  (D) The reps and weight of the OHS shouldn't trouble you, nor should the M/U. Be efficient, and keep moving for 6 rounds + (E) Landing position and hold, be in control of the bar not the bar in control of you (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 inevitable at some point along the way, take a step back to move forward again. (G) Roll Stretch and recover