2min. at a time

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Press from the Split: 3 x 3

B) Jerk: 75/3, 80/3, 85/1x3

C) Front Rack Hold, keep hookgrip,
5sec work, 5sec of rest (# based
off FS): 105/3, 110/3, 115/3"
*the set of 3 should be 5s work, 5s rest
, 5s work, 5s rest, 5s work then rest &
change weight for next set"

GYMNASTICS
A)
3 Rounds
5 Ring Swings
4 Floor Kip Transitions
3 Kipping Ring Dips

B) Max Unbroken Ring Muscle Ups

C) 3 Rounds
1 legless rope climb + 1 Rope Climb
60ft HS Walk
15 GHD Sit-ups (50/35 DB sit-ups if no GHD)

MetCon

On a 2min clock:

run 200m, with remaining time:
AMRAP
1. KBS 72/53
2. Pull-ups (Rx+ = Bar Muscle Ups)
3. STOH 135/95
4. Wall Balls 30/20
5. Box Jumps 36/30
6. Power Cleans 135/95
Rest 1min between