5RM Weighted Pulllup, Snatch Grip Pulls, Power Snatch & Push Presses

Super Youth 4:30pm

(A) Muscle Up-Technique, Progression(If you have a M/U work deficit HSPU & Weighted One Legged Squat)

(B) Power Snatch-Work to the limitations of your movement

(C) Individually for time-5 Rounds 5 Power Snatch 50/35kg, 5 Push Press 50/35kg

Beginner 6am & 7:30pm

(A) Power Snatch + OHS-Work within the limitations of your movement

(B) Individually 15min Amrap-5 Power Snatch 40/30kg, 5 Push Press 40/30kg, 10 Double Unders, 10 Abmat Situps 

Intermediate 6am & 6:30pm

(A) Muscle Up-Technique, Progression(If you have a M/U work deficit HSPU & Weighted One Legged Squat)

(B) Power Snatch-Work to the limitations of your movement

(C) Individually for time-5 Rounds 5 Power Snatch 50/35kg, 5 Push Press 50/35kg

Advanced 5:30pm

(A) 5RM Weighted Pullup

(B) Snatch Grip Pulls to Goal Snatch Weight

(C) Individually for time-5 Rounds Increasing Weights per round 5 Power Snatch, 5 Push Press 60/40kg, 65/42.5kg, 70/45kg, 75/47.5kg, 80/50kg

Focus- (A) If you do not have 5 strict pull-ups then work these (B) Click for Demo (C) If you cannot make a weight range, drop it back to the weight before and keep moving. You are either strong enough or your not.