Shoulder Strength & Stability, Jerk Ladder, Cleans & Double Unders

Super Youth 4:30pm

(A) Shoulder Strength & Stability

(B) Individually for time-Squat Clean & Push Jerk Grace-30 reps @ 60/40kg

(C) Individually for time-150 Double Unders

Beginner 6am & 7:30pm

(A) Shoulder Strength & Stability

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

(C) Individually 12min Amrap-5 Pullups, 10 Cleans 40/30kg, 20 Double Unders, 

Intermediate 6am & 6:30pm

(A) Shoulder Strength & Stability

(B) Individually for time-Squat Clean & Push Jerk Grace-30 reps @ 60/40kg

(C) Individually for time-150 Double Unders

Advanced 5:30pm

(A) Shoulder Strength & Stability 

(B) Individually complete Jerk either split or push 5@72.5/47.5kg, 4@82.5/52.5kg, 3@92.5/57.5kg, 2@102.5/62.5kg, 1@112.5/67.5kg

(B) Individually for time-10 Squat Cleans 62.5/42.5kg, 75 Double Unders, 8 Squat Cleans 72.5/52.5kg, 50 Double Unders, 6 Squat Cleans 82.5/62.5kg, 25 Double Unders

Focus- (A) Do this in the warm up area (B) If at anytime in the ladder you miss a rep, stay on that weight or distance for the next rep range. (C)