Friday

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING
A) Jerk Balance 3x3
B) Jerk:
65/5, 70/4, 75/4, 80/2x2
C) Jerk Dip & Drive w/ 2 sec pause in dip
85/2, 90/1, 95/1x5

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

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

MetCon

10min EMOM

1 Jerk (rack)

Tabata
Row
Rest 1min 
10m Shuttle Sprints
Rest 1min 
Double Unders
Rest 1min 
Sit-ups