Jerk Balance, Clean ladder, KB Thrusters & Weighted Step Ups

 Super Youth 4:30pm

(A) Clean-Work within the limitations of your movement

(B) Individually for time-21-15-9 Single Arm KB Thrusters 24/16kg, Weighted Step Ups 24/16kg 20/12" 

Beginner 6am & 7:30pm

(A) Power Clean + Front Squat-Work within the limitations of your movement

(B) Individually for time-21-15-9 Single Arm KB Thrusters 16/8kg, Weighted Step Ups 16/8kg 20/12"

Intermediate 6am & 6:30pm

(A) Clean-Work within the limitations of your movement

(B) Individually for time-21-15-9 Single Arm KB Thrusters 24/16kg, Weighted Step Ups 24/16kg 20/12" 

Advanced 5:30pm

(A) Jerk Balance, Heavier then last time 

(B) Individually complete Clean 4@92.5/65kg, 2@102.5/70kg, 1@112.5/75kg

(C) Individually for time-21-15-9 KB Thrusters 24/16kg, Weighted Step Ups 24/16kg 20/12" 

   

Focus- (A) Click Here For Demo (B) If at anytime in the ladder you miss a rep, stay on that weight for the next rep range (C) Double KB Thruster & Step Ups