Row Thrust Burp

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING
A) Hang Muscle Snatch (just below knee) 3 x 3
B) 3 Position Snatch (top down)
50/1, 60/1, 65/1, 70/1, 75/1 (find max if no misses)
C) Muscle Clean + FS + Push Press
D) 3 Position Clean (top down) + 1 jerk @ each pos
50/1, 55/1, 60/1, 65/1, 70/1, 75/1 (find max if no misses)
*hold on to bar @ lighter %s
*drop after each jerk @ higher %s

GYMNASTICS
E3M15M
9 T2B
12 Pistols
50ft HS Walk

UPPER STRENGTH
E90s x 7
2 Strict Press @ 60% +5lbs + bands

3 sets
1 Strict Chest to Bar Pull-up
3 Strict Pull-ups
1 Kipping C2B
3 Kipping Pull-ups
1 Strict T2B
3 alt single leg t2b

CONDITIONING
Run
3x1mile
walk 3min between efforts

MetCon

In Teams of 2 for time:

Row 1000m
50 Thrusters 45/35
50 Burpees
40 Thrusters 75/55
40 Burpees
30 Thrusters 95/65
30 Burpees 
20 Thrusters 115/75
20 Burpees
10 Thrusters 135/95
10 Burpees
Run 1000m