150 Reps. Vive Canada!

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Drop Snatch: 3x3
B) 3 Position Snatch (top down)
50/1, 60/1, 65/1, 70/1, 75/1
C) Muscle Clean + FS + Push Press
D) 3 Position Clean (top down) + 1 jerk @ each pos
50/1, 55/1, 60/1, 65/1, 70/1
*hold on to bar @ lighter %s
*drop after each jerk @ higher %s

GYMNASTICS

10 Rounds
Run 100m (rig is 10m)
1 Legless Rope Climb

UPPER STRENGTH

E90s x 7
1 Push Press (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

MetCon

10min EMOM

odds: 3 Shoulder Press (from floor)
evens: 3 Strict T2B + 7 Kipping T2B

For time:
Run 800m
50 Box Jumps 24/20
50 KBS 53/35
50 Burpees
Run 800m