Hang Snatch, OHS & Ring Dips, 100 HR Pushups

Super Youth 4:30pm

(A) Ring Dips-Technique, Progression(If you have a ring dip accumulate up to 30reps before moving onto snatch. If you don't do 3 sets of 3-5reps with the lightest band possible)

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

(C) Individually for time-4 Rounds 8 OHS 50/35kg, 15 HR Pushups 

Beginner 6am & 7:30pm

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

(B) Individually 15min Amrap-10 OHS 40/30kg, 10 KB Swings, 10 KTE 

Intermediate 6am & 6:30pm

(A) Ring Dips-Technique, Progression(If you have a ring dip accumulate up to 30reps before moving onto snatch. If you don't do 3 sets of 3-5reps with the lightest band possible)

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

(C) Individually for time-4 Rounds 8 OHS 50/35kg, 15 HR Pushups 

Advanced 5:30pm

(A) Hang Snatch-Work to the limits of your movement

(B) Individually for time-4 Rounds 8 OHS 65/45, 12 Ring Dips

(C) Individually for time-100 HR Pushups

Focus- (A) Remember that you don't get better lifting numbers until you get better at lifting (B) (C)