High Hang Clean-3 Reps to your limits, Individually for time 3 Rounds 10 Deadlifts 80/50kg, 15 Burpee, 30 Double Unders

Beginner 6am, 9:30am, 7:30pm

(A) High Hang Clean-Work 3 reps at a time to the limits of your movement

(B) Individually for time-3 Rounds 10 Front Squats 30/20kg, 15 Burpee

or

(B) In teams of 2-3 Rounds 20 Front Squats 30/20kg, 30 Burpee

(C) Double Unders-In time remaining accumulate AMRAP double unders (200rep cap)

Intermediate 6am, 9:30am, 6:30pm

(A) High Hang Clean-Work 3 reps at a time to the limits of your movement

(B) Individually for time-3 Rounds 10 Front Squats 40/30kg, 15 Burpee

or

(B) In teams of 2-3 Rounds 20 Front Squats 40/30kg, 30 Burpee

(C) Double Unders-In time remaining accumulate AMRAP double unders (200rep cap)

Advanced 6am & 9:30am & 5:30pm

(A) High Hang Clean-Work 3 reps at a time to the limits of your movement

(B) Individually for time-3 Rounds 10 Deadlifts 80/50kg, 15 Burpee, 30 Double Unders

Coaches Tips-(A) Focus is on position, and speed under the bar (B) If you look at the programming this week and think it looks easy, then I have done my job. The work is done. Game Day is Friday/Saturday, stay focused on this, not monday through thursday.