22min because 21 is too short

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Sotts Press:3 sets of 3
B) Snatch: E2M14M, 60/2, 65/2, 70/2, 75/1, 80/1, 85/1, 90/1
C) Tall Clean + Push Press: 3 sets of 1+2
D) Clean and Jerk: E2M14M, 60/2, 65/2, 70/2, 75/1, 80/1, 85/1, 90/1

GYMNASTICS

5min AMRAP
Muscle Ups

For Time:
5, 4, 3, 2, 1 Rope Climbs
5 STOH 185/125 between each round of rope climbs

UPPER STRENGTH

E2M14M
2 Strict Press @ 55% 1RM + bands (add 2.5-5# if successful last week)
**focus on speed & explosion

3sets x AMUBRAP (as many unbroken reps as possible)
Bent Over Row 135/95 (torso cannot move, arms must lockout at bottom, barbell must touch chest at top).
**rest as needed between sets

CONDITIONING

For Distance:
60 min row
*set monitor to 60min clock. Go as far as possible

MetCon

E2M10M

2 (each) BB Lunge (back rack)

For Time:
Run/Row 1000m
100 Push-Ups
100 Pull-ups
100 Sit-ups
Run/Row 1000m
*partition the 100s as needed