3 Position Clean, Jerk Balance, Clean & Jerks Rope Climbs

Super Youth 4:30pm

Because of the different level of athlete in our super youth you will follow either the beginner, intermediate or advanced programming. Your coach will determine which you will follow on any particular day and will give you suitable scaling for your level of development

Beginner 6am, 9:30am or 7:30pm

(A) Hang Clean-Work 5 Reps at a time within the limitations of your movement

(B) Rope Climbs-Technique & Progressions

(B) Individually for time-5,4,3,2,1 Hang Clean 40/30kg, Rope Climbs 12ft

or

(C) In teams of 2 for time-10,8,6,4,2 Hang Clean 40/30kg, Rope Climbs 12ft

Intermediate 6am, 9:30am or 6:30pm

(A) Hang Clean-Work to your limits

(B) Individually for time-5,4,3,2,1 Power Clean & Jerk 60/40kg, Rope Climbs 15/12ft

or

(C) In teams of 2 for time-10,8,6,4,2 Power Clean & Jerk 60/40kg, Rope Climbs 15/12ft 

Advanced 9:30am or 5:30pm

(A) 3 Position Clean-Work to your limits

(B) Jerk Balance-Heavier then last time

(C) Individually for time-5 Clean & Jerks 65/45, 5 Rope Climbs 15/12ft, 4 Clean & Jerks 75/50, 4 Rope Climbs, 3 Clean & Jerks 85/55kg, 3 Rope Climbs, 2 Clean & Jerks 95/60kg, 2 Rope Climbs, 1 Clean & Jerk 105/65kg

Focus- (A)  Click for Demo (B) Click for Demo (C) You can use any type of clean & jerk