(D) Individually 10min Amrap-5 Hang Snatch 61/43kg, 30 Double Unders (E) Power Snatch-Work on your limitations of movement to 90%1rm 3-5reps at 90% (F) Wk 5 Front Squat 3 x 5

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Individually 10min Amrap-5 Hang Snatch 40/25kg, 10 Double Unders

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

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 5 Tall Muscle Snatch 5 OHS (C) Include some double unders in your warm-up  (D) The Hang Snatch should remain unbroken, so choose an appropriate load for your ability. (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 10min Amrap-5 Hang Snatch 50/35kg, 20 Double Unders

(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) SSS (Shoulder Strength & Stability) 3 x 5 Tall Muscle Snatch 5 Snatch Balance AHAP (C) Include some high rep double unders in your warm-up  (D) The Hang Snatch should remain unbroken, so choose an appropriate load for your ability. (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 10min Amrap-5 Hang Snatch 61/43kg, 30 Double Unders

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

(F) Wk 5 Front Squat 3 x 5 

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 5 Tall Muscle Snatch 5 Sots Press AHAP (C) Include some triple unders in your warm-up  (D) The Hang Snatch should remain unbroken, so choose an appropriate load for your ability. (E) Landing position and hold, be in control of the bar not the bar in control of you (F) Week 5-We are starting to see some failures, it was expected. Go back 3 weeks and start the climb again. The program is about volume, and muscular hypertrophy, and there is no better way to elicit a response in the muscle then going to failure (G) Roll Stretch and recover