(D) Individually 9min Amrap Increasing reps x 3 each round- 3 Hang Power Snatch 50/35kg, 3 HSPU (E) Hang Power Snatch-Work on your limitations of movement to 90%1rm 3-5reps at 90% (F) Wk 3 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 Increasing reps x 3 each round- 3 Hang Power Snatch 35/20kg, 3 HR Pushup

(E) Hang Power 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 upside down, handstand holds, handstand balance, strict push-ups (D) The weight you choose should be one that you can maintain unbroken reps for the 3,6,9 rounds at a minimum (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 Increasing reps x 3 each round- 3 Hang Power Snatch 40/30kg, 3 Strict Pushup

(E) Hang 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) SSS (Shoulder Strength & Stability) Spend 10mins upside down, handstand holds, handstand balance, hspu (D) The weight you choose should be one that you can maintain unbroken reps for the 3,6,9 rounds at a minimum. If you aren't strong in the strict push-up then perform strict pushups until you need to scale to HR. (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 Increasing reps x 3 each round- 3 Hang Power Snatch 50/35kg, 3 HSPU

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

(F) Wk 3 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 weight you choose should be one that you can maintain unbroken reps for the 3,6,9 rounds at a minimum. If you aren't strong in the handstand push-up then perform strict pushups and do your handstand push-up work for part B (E) Landing position and hold, be in control of the bar not the bar in control of you (F) Week 3-If you did 3 sets of 5 at a set weight last week then add 1.5kg 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