SSS 2, High Hang Snatch 3 reps to your limits, 10.8.6.4.2 Power Snatch 43/30kg, 5.4.3.2.1 Muscle Ups

Beginner 6am, 9:30am, 7:30pm

(A) SSS 2

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

(C) Individually for time-10.8.6.4.2 Power Snatch 35/20kg, 5,4,3,2,1 Ring Rows & Strict Pushups

or

(C) In teams of 2-20.16.12.8.4 Power Snatch 35/25kg, 10,8,6,4,2  Ring Rows & Strict Pushups

(D) C2Bar & Ring Dips-In time remaining complete 3 sets of 3-5 reps of both movements. If you can do C2Bar or Ring Dips without a band do the intermediate workout

Intermediate 6am, 9:30am, 6:30pm

(A) SSS 2

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

(C) Individually for time-10.8.6.4.2 Power Snatch 43/30kg, 5,4,3,2,1 C2Bar Pullups & Ring Dips

or

(C) In teams of 2-20.16.12.8.4 Power Snatch 43/30kg, 10,8,6,4,2 C2Bar Pullups & Ring Dips

(D) Muscle Ups-In time remaining accumulate AMRAP (15 rep cap). If you can muscle Up proficiently, do the advanced workout

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

(A) SSS 2

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

(C) Individually for time-10.8.6.4.2 Power Snatch 43/30kg, 5,4,3,2,1 Muscle Up

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.