5RM Squat Snatch, 5 x 1 Snatch Grip Pulls, 5 Rounds 10 Hang Power Snatch, 20 HR Pushups

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 & 7:30pm

(A) Hang Power Snatch-Work 5 reps at a time within the limitations of your movement

(B) Individually 12min Amrap-5 Hang Power Snatch 24/16kg, 10 Burpees 

Intermediate 6am, 9:30am & 6:30pm

(A) KB Squat Snatch-Technique, Progression (If your mobility allows, work a 5RM, if not work mobility)

(B) Hang Snatch-Work to your limits

(C) Individually for time-5 Rounds 10 Hang Power Snatch 40/30kg, 10 Burpees

or

(D) In teams of 2 for time-5 Rounds 20 Hang Power Snatch 40/30kg, 10 Partner Burpees (Up and over is 1)

Advanced 9:30am & 5:30pm

(A) 5RM KB Squat Snatch

(B) Build to 5RM SGDeadlift weight (see pic above part B) and perform 5 x 1 Snatch Grip High Pulls

(C) Individually for time-5 Rounds 10 Hang Power Snatch 50/35kg, 20 HR Pushups

Focus- (A) 5 Reps each side (B) Click for Demo (C)