Sorry Legs. Truly.

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Drop Snatch: 3x3

B) 3 Position Snatch (top down)
60/1, 65/1, 70/1, 75/1x2

C) Muscle Clean + FS + Push Press

D) 3 Position Clean (top down) + 1 jerk @ each pos
55/1, 60/1, 65/1, 70/1x2
*hold on to bar @ lighter %s
*drop after each jerk @ higher %s

GYMNASTICS

5 rounds for time:

10m HS Walk
50m prowler push (empty sled)
6 ground to should dball 150/100

UPPER STRENGTH

E90s x 7
1 Push Jerk (work to 1RM by set 5 then 2 sets @ 90% min6&7)

4 Sets
12 Straight Arm Banded Pull-downs (put pvc in 2 bands hanging from pull-up bar, pull with straight arms to hips for 12 reps)
Rest 90s

CONDITIONING

10 Rounds
Shuttle Sprints
set up cones 10ft/3m apart up to 40ft/12m
sprint to cone 1, touch, turn around, sprint to cone 2, touch, turn around,
repeat with cone 3 and 4. Touch is mandatory
Rest 3X work duration (ex. if it takes you 30sec, rest 90)

MetCon

12min EMOM

min1: 1 Rope Climb

min2: Row 15/12 Cals
min3: 8 DB/KB Snatch 50-53/35
repeat for 4 rounds

For Time:
400m Walking Lunges