Parking lot runs, up and back for each one
-sprint x 4
7 pass throughs
Mobility: 3-5 mins
Personal roll out
Strength/Skill: clean & jerks
A few warm up cleans.
Newer athletes: use this time to practice your clean and push jerk form. Do about 5 sets of 3 reps with light weight or bar.
-coaches discretion on weight increases
30 mins time cap
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
150m Run (hug the building)
7 Chest 2 Bars (Scale options: 10 Pull ups, OR 15 Ring Rows)
7 Front squats 135/95 from ground
S1: 7 rounds
S2: 5 rounds
Mobility: Lats, qauds, pigeon, shoulders