Jerk 5 reps to the limits of your movement, 15min Amrap 5 Back Squats 80/50kg, 10 Box Jump Overs 24/20", 15 Deadlifts, In 6mins from B 5RM Jerk

                                              

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

(A) Individually in 15mins AMRAP-5 Back Squats 40/30kg, 10 Deadlifts 40/30kg, 10 Box Jumps 24/20" 

or 

(A) In teams of 2 in 15mins AMRAP-5 Back Squats 40/30kg, 10 Deadlifts 40/30kg, Max Box Jumps 24/20" (Once Athlete A finishes Back Squats & Deadlifts Athlete A & B swap movements)

(B) Deadlift-Work 5 Reps at time to the limits of your movement

Intermediate 6am, 9:30am & 6:30pm

(A) Individually in 15mins AMRAP-5 Back Squats 60/40kg, 10 Deadlifts 60/40kg, 10 Box Jumps 24/20" 

or 

(A) In teams of 2 in 15mins AMRAP-5 Back Squats 60/40kg, 10 Deadlifts 60/40kg, Max Box Jumps 24/20" (Once Athlete A finishes Back Squats & Deadlifts Athlete A & B swap movements)

(B) Deadlift-Work 5 Reps at time to the limits of your movement

Advanced 9:30am & 5:30pm

(A) Jerk-Work 5 reps at a time to the limits of your movement

(B) Individually in 15mins AMRAP-5 Back Squats 80/50kg, 10 Box Jump Overs 24/20", 15 Deadlifts 80/50kg

(C) Individually in 6mins from B find a 5RM Jerk Push or Split

Coaches Tips- (A) Stay light and focus on hitting positions in the jerk (B) No Racks (A) You will only get 2 good attempts in this time. A 5RM is around 85-95% of your 1RM as a guide.