Dynamic Effort!

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING
A) Jerk Balance 3x3
B) Jerk:
60/5, 65/5, 70/4, 75/4x2
C) Jerk Dip & Drive w/ 2 sec pause in dip
80/2, 90/1, 95/1x4

GYMNASTICS
5min AMRAP 
HSPU (kipping) 
every time you break, 7 T2B
score = total HSPU

5min AMRAP 
C2B Pull-ups
every time you break, 5 push-ups
score = total hspu

MetCon

E2M16M

2 Box Squats
@ 55% + bands

300 Double Unders
*every time you clip / break
run 200m
10min Time Cap