Regionals-esque

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Press from Split: 3x3

B) High Hang Clean & Jerk
60/4, 65/4, 70/4, 75/4x2

C) Clean Pull to knee + hang pull to explode + full pull
85/2+1+1, 90/2+1+1x3
*2 reps to knee, then 2 from hang, then 2 full pulls

GYMNASTICS

For Time:
5,4,3,2,1,2,3,4,5
Muscle Ups (bar or rings)
*rest as needed between sets

3 Rounds
30m Bear Hug Walk (2 lengths of rig) 150/100
Rest 60s b/w
3 Rounds
30m Front Rack Walk 2x53/2x35
Rest 60s b/w
Accumulate 3min
L-sit hold (paralettes, boxes, plates or rings)

MetCon

Regionals-esque

10min EMOM

2-3 HSPU
2-3 C2B Pull-ups

20min AMRAP
4 HSPU (Rx+ = Strict)
8 Pull-ups (Rx+ = C2B)
12 Air Squats