Power Jump

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: 
6,5,4,3,2,1,2,3,4,5,6
Muscle Ups (bar or rings) 
*rest as needed between sets

3 Rounds 
40m Bear Hug Walk (4 lengths of rig) 150/100
Rest 60s b/w

3 Rounds 
40m Front Rack Walk 2x53/2x35
Rest 60s b/w
Accumulate 3min
L-sit hold (paralettes, boxes, plates or rings)

LOWER STRENGTH
6x3 Deadlifts 
Rest 2min between sets
3x8 Cossack Squat (should be up to a KB by now) 
4L/4R

MetCon

E2M12M

1 Power Clean +
2 Seated Box Jumps

3 rounds for time of:
30 KBS 53/35
20 triple-unders
400m Run