Box Skwaats!

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING
A) 3 Pos Power Snatch + OHS @ each x 3
B) Snatch from Blocks @ midthigh
60/3, 65/3, 70/3, 75/3, 80/3
C) Snatch Pull to knee + hang pull to explode + full pull
90/1+1+1, 95/1+1+1×3
*1 reps to knee, then 1 from hang, then 1 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)
3x6 @ 50% of max deficit
5x1 Kipping HSPU (work to max deficit)
3x6 @ 50% of max deficit

MetCon

E2M16M

1 Box Squats
*build (loads should be HEAVY for sets 5-8)

For Time: 
30 Deadlifts 185/125
30 Thrusters 95/65
30 Pull-ups