Round & Round We Go

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Press from Split: 3x3
B) High Hang Clean & Jerk
50/5, 60/5, 65/5, 70/4, 75/4
C) Clean Pull to knee + hang pull to explode + full pull
80/2+2+2*, 85/2+2+2, 90/1+1+1×2
*2 reps to knee, then 2 from hang, then 2 full pulls

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)

LOWER STRENGTH

5x5 Deadlift
rest 2min between sets

3x8 Cossack Squat (4L, 4R)

MetCon

35min AMRAP

Run 400m
10 Clean & Jerk 135/95
Run 400m
10 Power Snatch 135/95