24min, 4 wods

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Sotts Press: 3 sets of 3

B) Snatch E2M12M 50/2, 65/2, 70/1, 75/1, 80/1, 85/1

C) Muscle Clean + FS + Push Press + Jerk 3 sets of complex

D) Clean and Jerk E2M12M 50/2, 65/2, 70/1, 75/1, 80/1, 85/1

GYMNASTICS

3 Rounds

5 Beat Swings

3 BS w/ Shoulder Tap  

1-3 C2B Pull-ups

3 Sets to Accumulate as many C2B as possible

(ME each set, rest 90s)

3 Rounds

1 Walk Walk

10 Shoulder Taps

3 sets to accumlate as many strict HSPU as possible

(ME each set, rest 90s)

1 ME Set of Kipping HSPU

MetCon

on a 24min clock

0:00-4:00
Run 400m
4:00 - 10:00
3 RFT
10 HSPU
10 C2B Pull-ups
10:00-16:00
Run 800m
16:00-finish
4 RFT
10 Power Cleans
10 STOH
135/95