CLUSTERS!

Competition Class

Strength

Skills&Drills

OPTIONAL: CanWest Indy Qualifier

GYMNASTICS

On a 10min clock
Ladder
1, 2, 3, 4, 5, 6, 7 . . .
Muscle Up
HSPU
DBL DB STEP OVERS 24/20 50s/35s
"*start strict, kip on that
movement when you miss 1 strict
**if you are stuck on MU, keep the reps at your
last 'good' set and continue to increase the HSPU"

OLYMPIC WEIGHTLIFTING

A. 4 x 1 - 2s Pause @ knee Power Clean + 1 FS + 1 2sec pause in dip Jerk

B. Clean & Jerk Waves
3 @ 65 / 70 / 75
3 @ 67 / 72 / 77
2 @ 70 / 75 / 80
1 @ 72 / 77 / 82

C. E30sX6
1 Clean Pull @ 102-105%

MetCon

CLASS

10min EMOM
odds: 3 Touch and Go Clusters
"evens: 30sec Double Unders
*score = best UB set in 30sec"

15min AMRAP
10 Clusters
50 Double Unders
95/65, 115/75, 135/95, 165/115, 185/125, 205/135, AMRAP @ 225/155