HELEN!

Competition Class

Strength

CanWest Prep/COMP

OLYMPIC WEIGHTLIFTING
A) Jerk Balance: 3 x 3 as warmup (http://www.catalystathletics.com/exercise/193/Jerk-Balance/)
B) Behind Neck Jerk + Jerk: 75/3, 80/3, 85/2x3sets
C) Front Rack Hold (10 seconds, keep hook grip): 100 of FS/10sx3

GYMNASTICS

TEST
ME UB T2B

E5M15M
1 legless rope climb + 1 rope climb (stay on rope)
10 DB Thrusters 50s/35s
20 ALT DB Snatch 50/35

LOWER STRENGTH
Hatch W5D2 (opt: after canwest)

MetCon

12min EMOM

odds: 3 Push Press
evens: 3 Strict Pull-ups

HELEN
3 Rounds for Time:
400m Run
21 KBS 53/35
12 Pull-ups