80% is 'Recovery' weight

Competition Class

Strength

CanWest Prep/COMP

LOWER STRENGTH

Hatch in class (or do Friday)

UPPER STRENGTH

5 sets
6 DB Strict Press
5 C2B Chin Ups
then 2x1min Wall facing HS HOLD rest 1min

6 Supersets
6 Perfect Push ups (2/2/2/2)
superset w/ 7 tempo ring rows (2/2/2/2) rest 90s
Rest 60s

CONDITIONING
Row 50-40-30-20-10 cals for time
15 easy strokes as 'recovery' between

MetCon

HATCH W5D2

Back Squat
1*6 65%
1*6 75%
1*6 80%
1*6 80%
Front Squat
1*6 65%
1*6 75%
1*6 80%
1*6 80%

21-15-9 reps for time:
Ground to Overhead (45/35 plate) (double reps, so 42-30-18)
Burpees to plate (triple reps, so .... just kidding)