Like a Baby Chick

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Press in Split: 3 sets of 3
B) Jerk Dip + Jerk: 80/3, 85/2, 90/1x3

Front Rack Hold, keep hookgrip, 5sec work, 5sec of rest (# based off FS): 105/3, 110/3, 115/3
*the set of 3 should be 5s work, 5s rest, 5s work, 5s rest, 5s work then rest & change weight for next set

GYMNASTICS

E3M15M

60ft HS Walk
12 T2B
16 OH DB Lunge

MetCon

HATCH W9D2

Back Squat
4x5 65/75/75/75
Front Squat
4x5 @ 65%

For Time:
21 KB Push Press L 53/35
21 KB Push Press R 53/35
42 Russian KBS 53/35
21 Burpees