CanWest Qualifier 1

Competition Class

Strength

COMP

**PRIORITY! Warm-up, compete, leave nothing back. If and when you can pick up a barbell, then move on to your bias work.

OLYMPIC WEIGHTLIFTING

A) Drop Snatch: 50/3, 60/3, 65/3

B) Snatch: 65/3, 70/3, 75/3, 80/3, 85/2x3

C) Tall Clean + Jerk from toes: 30-50/3x3

D) Clean and Jerk: 65/3, 70/3, 75/3, 80/3, 85/2x3

GYMNASTICS

5min AMRAP
Muscle Ups
*beat your score from last week

3 sets of
25/20 cal Assault Bike (or Row)
immediately into ME UB C2B Pull-ups
Rest 30sec between efforts

UPPER STRENGTH

10min EMOM
evens: 5ea alt DB Bench Press (start with both hands up bring one
down and back up, repeat alternating for 10)"
odds: 1 Strict C2B Chin-ups (hold c2b for 3sec, 3 sec descent)

10min EMOM
odds: 1 Strict Ring Dips (explode up, 3sec descent -
DB b/w feet or dip belt)"
evens: 4 DB Bent Over Rows (explode up, hold 2 sec, 3 sec descent -
same weight as last week for 3s))"

LOWER STRENGTH
NONE

CONDITIONING

Row 5km

MetCon

The Filthy Fifty

For time:
50 Box Jumps 24/20
50 Jumping Pull-ups
50 KBS 35/25
50 Walking Lunges
50 KTEs
50 Push Press 45/35
50 Good Mornings 45/35
50 Wall Balls
50 Burpees
50 Double Unders

or

The Dirty Thirty
For time:
30 box jumps 30/24
30 chest-to-bar pull-ups
30 kettlebell swings 72/53
30 walking lunges 95/65
30 T2B
30 push press 95/65
30 good mornings 45/35
30 Wall Balls 20/14 to 11/10
30 burpees
30 triple-unders