Lest We Forget . . .

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

For time:
10 Snatches 115/75
8 Snatches 135/95
6 Snatches 155/105
4 Snatches 185/125
2 Snatches 205/135

@ 10min EMOM 1 snatch + 10# each time
* scale loads to 95/65, 115/75,
135/95, 155/105 then ladder up @ 10min

GYMNASTICS

5 Rounds for Time:
50 ft HS Walk

CONDITIONING Row

2min hard, 1min easy,
1min hard, 1min easy
50s hard / 10s easy
40h/20e, 30/30, 20/40, 10/50

MetCon

SHIP

9 rounds
7 squat cleans 185/125
8 burpee box jumps 36/30

Coaches Notes

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

– Eric Barber

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Eric Barber

Founder & Coach

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