Complex Running

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Muscle Snatch 3x3

B) High Hang Snatch 60/3x2, 70/3x2, 75/2x2

C) Snatch Pull 100/3, 105/1x3

GYMNASTICS

3 Rounds not for time:
2 Strict MU (use band or spotter)
3 Tempo Ring Dips (2/2/2/2)
1 Front Roll
1 SLOW negative MU
1 Skin-the-cat
1-5sec front lever flat hold
3 L-sit pull-ups

3min AMRAP
Bar Muscle Ups (start with max effort UB set)
*use band if needed

LOWER STRENGTH

E2M10M
6 alt Front Rack Step-ups (add 5# to each set from last week)

E2M10M
8 Thrusters (add 5# to each set from last week)

MetCon

10min to find max in the complex

1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 STOH

20min AMRAP
1 Round of the Complex
Run 400m
2 Rounds of the Complex
Run 400m
3 Rounds of the Complex
Add 1 round after each run

Score = Total Rounds of the Complex
Complex = 1 DL + 1 HPC + 1 FS + 1 STOH
Rx = 155/105
Rx+ = 205/135