Squat Gains

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Jerk Balance 3x3

B) Jerk:
60/5, 65/5, 70/4, 75/4x2

C) Jerk Dip & Drive w/ 2 sec pause in dip
80/2, 90/1, 95/1x4 

GYMNASTICS

5min AMRAP
HSPU (kipping)
everytime you break, 7 T2B
score = total HSPU

5min AMRAP
C2B Pull-ups
everytime you break, 5 push-ups
score = total hspu

MetCon

15min to find:

1RM Front Squat
or 1RM Back Squat

13min AMRAP
1 Bar Muscle Up
5 Pull-ups
5 Ring Push-ups
5 Hang Power Snatch 135/95
5 Box Jumps 30/24