Annie, Randy & a 1RM

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING
**KEEP EVERYTHING POWER TODAY**

A) Snatch Balance: 3 sets of 3

B) Snatch from Blocks @ hip/power pos:

60/4, 65/4, 70/4, 75/4x2

C) Snatch Pull to knee + hang pull to explode + full pull
85/2+1+1, 90/2+1+1x3
*2 reps to knee, then 2 from hang, then 2 full pulls

GYMNASTICS

3 Rounds
5 Beat Swings
3 BS w/ Shoulder Tap
1-3 C2B Pull-ups

5min AMRAP
C2B Pull-ups

3 Rounds
1 Walk Walk
1 Wall Facing Strict HSPU
10 Shoulder Taps

5x1 Strict HSPU (work to max deficit)
3x4 @ 50% of max deficit

5x1 Kipping HSPU (work to max deficit)
3x4 @ 50% of max deficit

MetCon

Annie, Randy & a 1RM

0-6min

1RM Snatch (any variation)

6-20min
Annie
50-40-30-20-10 Reps for time:
Double Unders
Sit-ups

20-30min
Randy
75 Snatches for time
75/55