SHIP

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 2 Rounds, each for time:
21 Pull-ups
15 C2B
9 Bar Muscle Ups
*rest 3min between rounds

B. 1, 2, 3, 4, 5, 4, 3, 2, 1 reps for time:
Ring Muscle Ups
*5min time cap

C. 3 x 5 Strict C2R Pull-ups (w/ false grip)

OLYMPIC WEIGHTLIFTING

A. 5min EMOM
3 Position Snatch (hip down)
*30-40% 1RM

B. Snatch
3@60%, 3@65%, 2@70/75/80, 1@85/90/95, 2@80/80

C. Snatch Pull 5x1 @ 115%

MetCon

CLASS

9 Rounds for Time:

7 Squat Cleans 185/125
8 Burpee Box Jumps 36/30

30min Time Cap

Coaches Notes

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

– Eric Barber

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