Lest We Forget

Competition Class

Strength

GYMNASTICS

A. Accumuate 2.5min in Handstand hold
L3: Free Standing
"L2: On band (place band accross
4ft section on rig, kick up, hold) "
L1: On wall (wall facing, perfect hollow)B.

For Time:
50 HSPU
30 C2B Pull-ups
"*goal is to complete the 50 HSPU in as few sets as possible""

C. Strict HSPU (if 30+ Strict, go to
2"" deficit for percentage work)
(stick to rest structure) "
80% best strict HSPU set
rest 1min
60% best strict HSPU set
Rest 45s
40% best strict HSPU set
Rest 30s
ME UB STRICT HSPU

OLYMPIC WEIGHTLIFTING"

A) 4 x 3 position power snatch + 3 snatch
balance w/ 5 sec hold at bottom of last rep "

B) 3 Snatch @ 50/55/60/65
2 @ 60/65/70/75
1 @ 70/75/80/70/75/80/80
(- / +  2.5-5# from last week)

C) 12 x 2 Banded Speed Snatch Pulls @ 55% 1RM
*keep most of these snatches power until 'forced' into squat

MetCon

CLASS

 

SHIP

9 Rounds for Time:

7 Squat Cleans 185/125
8 Burpee Box Jumps 36/30

30min Time Cap

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.