Canada Day Eh?

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 10 Kipping HSPU
Rest 90s between sets

"B. 3 UB Giant Sets of 3 x
3 Strict HSPU + 3 Kipping HSPU (18r total)"
Rest as needed b/w sets
* use skullmats if needed. Spotter for strict is preferred.

C. 5x5 Deadstop Strict HSPU
*go to deficit if easy, use abmats if too hard
*scale up first & second set / reps from last week

D. Accumulate 2:15 min in free standing HS

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Halting Clean (@ knee) + Jerk (building)

B. Clean & Jerk
2 @ 70/75/70/75/80/75/80
1 @ 75/80/85/80/80

C. 1min AMRAP PCLean & Jerk @ 65%1RM PC&J

D. 5 x 1 Banded Clean Pulls @ 100%

MetCon

CLASS

In Teams of 2:
For Time:
25 Burpees
2 x 200m
50 T2B
2 x 200m
50 Wall Balls 20/14
2 x 200m
200 Double Unders
2 x 200m
50 Power Snatch 95/65
2 x 200m
50 Wall Balls 20/14
2 x 200m
50 T2B
2x200m
25 Burpees

*30min time cap