Black & Blue

Competition Class

Strength

SKILLS & DRILLS

Hey Team,

We're a couple weeks away from a new round of comp programming/CanWest Games Prep.

If you are looking for  specific accessory work to shore up your weaknesses, a little more detail on the WODs (warmups, specific drills, percentages, goal rounds/times), a little more accountability, some group training & some video analysis shoot me an email and I'll send you the details. If you want to try to catch up to Fern & Amy, this would be the way.

On a 10min clock

Ladder
1, 2, 3, 4, 5, 6, 7 . . .  
Muscle Up
HSPU
C2B
*start strict, kip on that movement when you miss 1 strict

OLYMPIC WEIGHTLIFTING

E90s
9x1 High Hang Snatch

5x2
Snatch pulls @ 100%
Rest as needed

MetCon

CLASS

12min to find:

1RM Clean & Jerk

Black & Blue
5 Rounds for Time:

10 Power Cleans 135/95
10 Burpees