HELEN

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING
A) Muscle Clean + FS + Jerk x 3
B) Clean & Jerk from blocks @midthigh
60/3, 65/3, 70/3, 75/3, 80/3
C) Clean Pull to knee + hang pull to explode + full pull
90/1+1+1, 95/1+1+1×3
*1 rep to knee, then 1 from hang, then 1 full pull

GYMNASTICS
4 rounds for time:
3, 2, 1 Muscle Ups

In 6min:
5 T2B AMRAP
*perform 5 t2b, rest as needed, repeat

3 Rounds

50m Bear Hug Walk (5 lengths of rig) 150/100
Rest 60s b/w

3 Rounds
50m Front Rack Walk 2x53/2x35
Rest 60s b/w
Accumulate 3min
L-sit hold (paralettes, boxes, plates or rings)

LOWER STRENGTH
8 x 2 Deadlifts (@60% + bands)
Rest 2min b/w efforts (focus on speed)
3x8 Cossack Squats (4L/4R)

MetCon

10min EMOM

evens: 2 Hang Snatch
odds: 30sec Triple Unders or Double Unders

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