M/E Front Squat, In 4mins from A 10RM Back Squat, Elizabeth

Beginner 6am, 9:30am

(A) 1 Power Clean + 10 Front Squats-Work to the limits of your movement

(B) Individually for time-21-15-9 Power Cleans 40/30kg, Ring Pushups

or

(B) In teams of 2 for time-"Power Clean Elizabeth" 21-15-9 Power Cleans 61/43kg, Ring Dips

Intermediate 6am, 9:30am

(A) 1 Power Clean + 10 Front Squats-Work to the limits of your movement

(B) Individually for time-21-15-9 Power Cleans 50/35kg, Ring Pushups

or

(B) In teams of 2 for time-"Power Clean Elizabeth" 21-15-9 Power Cleans 61/43kg, Ring Dips

                                               

Advanced 6am & 9:30am &

(A) M/E Front Squat

(B) Individually in 4mins from Last M/E-10RM Back Squat

(C) Individually for time-"Power Clean Elizabeth" 21-15-9 Power Cleans 61/43kg, Ring Dips

Coaches Tips- (A) Today is a good day to get in and practice starting heavy, least amount of sets, least amount of reps to reach your 90%. No More then 3 lifts above and if your aiming for a new PB no more then 1kg. (B) Aim for 75+%