M/E OHS, In 4mins 10RM OHS, 12min Amrap 1 Rope Climb, 10KB Alternating Snatch 24/16kg, 200m Run

Beginner 6am, 9:30am

(A) OHS-Work 1 rep at a time to the limits of your movement

(B) Individually in 12mins AMRAP-1 Rope Climb 15/12ft, 10KB Alternating Snatch 24/16kg, 20 Air Squats

Intermediate 6am, 9:30am

(A) OHS-Work 1 rep at a time to the limits of your movement

(B) Individually in 12mins AMRAP-1 Rope Climb 15/12ft, 10KB Alternating Snatch 24/16kg, 20 Air Squats

Advanced 6am & 9:30am &

(A) M/E OHS

(B) Individually in 4 mins from A-10RM OHS

(B) Individually in 12mins from B AMRAP-1 Rope Climb 15/12ft, 10KB Alternating Snatch 24/16kg, 200m Run

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) Your 4mins starts from your last lift of 3 above 90%