Jack Rabbit-esque

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Muscle Snatch: 3 set of 3
B) Power Snatch: 60/2, 65/2, 70/1, 75/1x3
C) Muscle Clean: 3 sets of 3
D) Power Clean & Push Jerk (off CJ max):
60/2, 65/2, 70/1, 75/1x3

GYMNASTICS

3 Rounds
5 Beat Swings
3 BS w/ knees to chest
1-3 T2B

3 sets to accumlate as many T2B as poss
(ME each set, rest 90s - if you lose your kip, you're done that round)

3 Rounds
20m Bear Hug Walk (2 lengths of rig) 150/100
Rest 60s b/w

3 Rounds
20m Front Rack Walk 2x53/2x35
Rest 60s b/w

Accumulate 3min
L-sit hold (paralettes, boxes, plates or rings)

MetCon

10min

Bounding

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-53/35 alt DB/KB snatches
2 minutes of double-unders
2 minutes of 50-53/35 alt DB/KB snatches
3 minutes of double-unders
3 minutes of 50-53/35 alt DB/KB snatches