17.3

Strength

CanWest 17.3

then...

HATCH W6D2
Back Squat
4x4 @ 75/80/80/80%
Front Squat
4x5 @ 60/65/70/70%

OLYMPIC WEIGHTLIFTING

A) Drop Snatch: 3 sets of 3 as warmup

B) Snatch: 70/3, 75/3, 80/3, 85/3, 88/2

C) Tall Clean + Jerk from toes: 3 sets of 1+2 as warmup

D) Clean and Jerk: 70/3, 75/3, 80/3, 85/3, 88/2

GYMNASTICS

3 Rounds
5 Rope Climbs
5 STOH 185/125

LOWER STRENGTH

HATCH

CONDITIONING

Triple 3s:
Row 3k
300 Double Unders
Run 3M

GOAL: SUB 43min