Shoulder Strength & Stability, 1RM HSPU, Split Jerks & Double Unders, 3 sets of max rep HSPU

Super Youth 4:30pm

(A) Shoulder Strength & Stability

(B) HSPU, Technique, Progressions (If you are proficient, accumulate as many reps as possible)

(C) Individually for time-3 Rounds 5 Split Jerks 60/40kg, 15 Burpee

Beginner 6am & 7:30pm

(A) Shoulder Strength & Stability

(B) Split Jerk-Work within the limitations of your movement

(C) Individually 12min Amrap-5 Split Jerk, 250m Row, 10 Burpees 

Intermediate 6am & 6:30pm

(A) Shoulder Strength & Stability

(B) HSPU, Technique, Progressions (If you are proficient, accumulate up to 50 reps)

(C) Individually for time-3 Rounds 5 Split Jerks 60/40kg, 15 Burpee

Advanced 5:30pm

(A) Shoulder Strength & Stability 

(B) 1RM HSPU

(C) Individually for time-3 Rounds 5 Split Jerks 75/50kg, 75 Double Unders

(D) 3 sets of max rep unbroken HSPU

Focus- (A) Do this in the warm up area (B) If you are maxed out on depth work another skill (C)