Like a Ninja
Strength
CanWest Prep
OLYMPIC WEIGHTLIFTING
A) Press from Split: 3 x 3
B) Jerk: 75/3, 80/3, 85/1x4sets
C) Front Rack Hold with hook grip, 10sec: 100/1x3, 110/1x3
GYMNASTICS
E3M15M
50ft HS Walk
12 T2B
16 DB Snatch 70/53
LOWER STRENGTH
HATCH
MetCon
10min EMOM
odds: 3 Push Press
evens: 3 Beat Swings, 3 Shoulder Taps, 3 Pull-ups
ninjas: 2 strict pull-ups, 2 kipping C2B Pull-ups, 2 Bar Muscle Ups
21-15-9 Reps for time:
OH Lunge 50-53/30-35 DB or KB (pick arm, divide evenly-ish)
Pull-ups
