Another CanWest Qualifier

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP
12/9 Cal Ski
5 Step Down Box Jumps (big jump, landing w/ straightish legs)
9 Heavy rKBS

B. 7 x 1 Power Snatch
*work to heavy single for the day

C. 7 x 1 Jerk (from the rack)
*work to heavy single for the day

D. 12min EMOM
min1: 5 Push Press (start @ 70% 1RM, build)
min2: 2 x 10m Sled Push (heavy)
min3: 1-2 rope climbs (legless as high as possible)

MetCon

Class

E2M10M
3 Tempo Front Squats (3.2.1.0)

5 x 2min AMRAP on 1min Rest
25/18 Calorie Row
AMRAP Front Squat 115/85 w/ remaining time

RX + = 30/22 Cal Row & OHS 115/85